3 rounds easy:
:20/side plank
10 Russian kettlebell swings
10 alternating reverse lunges

For time:
60/45 calories – your choice bike/row/ski
6 rounds of (10 alternating DB snatches + 10 burpees)
+
3 sets not for time:
20 alternating DB curl
20 band press downs
20 AbMat sit-ups (or 10-15 GHD if you’ve been doing those recently)
*rest as needed to ensure quality work
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
15m bear crawl
15m walking lunges
10 tiny kip swings (hollow-to-arch)

Every 3:00 for 15:00 (5 sets of each):
4 back squats, 20X1
+
10:00 @ 80% effort – stay relaxed throughout, emphasis on efficient movements:
10 pull-ups or 5 bar muscle-ups
20 double-unders
20 wall balls
20 double-unders
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
5/side single-arm/single-leg DB crossbody Romanian deadlifts
5/side plank rotations
*both movements slow & controlled

Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 snatch pull
1 power snatch
+
For time w/10:00 cap:
21 push-ups or handstand push-ups
42 Russian kettlebell swings
15 push-ups or handstand push-ups
30 Russian kettlebell swings
9 push-ups or handstand push-ups
18 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time/loads with a partner:
1200m run
60 toes-to-bar
180m heavy walking lunges, dual DB at shoulders
60 toes-to-bar
1200m run
*partners trade off thee runs & TTBs as desired, but can only trade off on lunges every 30m
+
optional abs/bis/tris of choice

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For completion as warm-up:
:30 passive hang from bar
:30 plank on ground
:30 wall sit
+
5 sets:
2 pull-ups
4 push-ups
6 air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 front squat
2nd: 2 strict supinated pull-ups – add load or use band assistance to allow for challenging sets of 2-4 each round
+
AMRAP in 6:00:
Power clean to overhead any way
*select a challenging load you believe allows for 20-30 reps within the 6:00
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
3 GHD back extensions, 3030
15m unweighted walking lunges
15m bear crawl

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 niiice & steady:
10 single-arm Russian kettlebell swings – switch @ top of swing after 5 each round
:30 plank on ground or rings
300m row
5 strict toes-to-bar or hanging knee raises
+
5:00-10:00 mobility work – coach-led

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