3 rounds easy:
:15/side star plank
5 goblet squats, 30X0
10 steps walk on toes
10 steps walk on heels

For time w/15:00 cap:
3 rounds of (25 wall balls + 15 burpees)
150 double-unders
+
4 sets not for time:
8-12 alternating DB curl
12 band press downs
12 AbMat sit-ups (can be 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 sets as warm-up:
5/side light single-arm/single-leg DB Romanian deadlifts, 4010
5/side plank rotations
20-30 single-unders

Every 2:30 for 10:00 (4 sets):
1 snatch-grip deadlift
1 snatch pull
1 hang snatch pull
:10-:20 rest
5-10 slow band passthroughs
+
Every :60 for 20:00 (5 sets of each) – treat as active recovery from yesterday:
1st: :15-:30 table hold
2nd: :15-:30 bent-knee hollow hold w/emphasis on rounded low back
3rd: :60 row/bike/ski
4th: rest
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility – coach lead

For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
*runs must be completed in their entirety to begin and finish the workout, but partition the 100/200/300 as needed/desired – for example, many choose to do 20 rounds of 5/10/15
**we will have plenty of options for this, including 1/2 the reps solo, partnered, etc.

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SCHEDULE NOTICE: just two classes today @ 800 & 930, expect a big turnout (60+ last year) and a warm/humid/rainy day – come prepared w/plenty of water and a towel

Dynamic mobility work – coach-led

For time/loads with a partner:
800m single-arm Farmer’s walk
160 calories – you choice rower/bike/ski
800m single-arm DB overhead carry
*heavy loading on carries, partners trade off as desired with only 1 working at a time
+
abs/bis/tris of choice

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

Every :90 for 15:00 (5 sets of each):
1st: 2 squat cleans + 2 front squats
2nd: 2-4 strict supinated pull-ups – add load or use band assistance to allow for challenging sets of 2-4 each round
+
AMRAP in 6:00:
12 deadlifts
9 hang power cleans
6 shoulder-to-overhead
*up to 155/105 for this, but select a load allows for at least for one unbroken round if that’s all you were doing today
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
5 GHD back extensions
30m unweighted walking lunges
5/side plank rotations

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 niiiiiice & steady:
30m Farmer’s walk
:30 plank on ground
300m row
:30 hollow rock or hollow hold
+
5:00-10:00 mobility work – coach-led

Post results to comments.