3 rounds easy:
:15/side plank – star if possible
10 air squats, 1010
5/side single-arm DB suitcase deadlifts

Every 5:00 for 3 sets:
200m row
10 burpees
10 Russian kettlebell swings
10 burpees
10 Russian kettlebell swings
*work should be completed in 2:00-3:00 each round @ near-all-out effort, cut reps a bit from the beginning if that’s not achievable
+
3 sets not for time:
20 alternating DB curl
20 band press downs
20 AbMat sit-ups or 10-15 glute-ham sit-ups
*rest as needed to ensure quality work
+
5:00-10:00 mobility work – coach-led

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3 rounds for completion as warm-up:
30 single-unders
15m bear crawl
10 wall balls

Every 2:30 for 15:00 (6 sets):
3-2-2-1-1-1 back squats, 30X1
*build from light/moderate to a heavy final single
+
For time w/9:00 cap:
16 pull-ups or 8/4 bar muscle-ups
400m run
16 pull-ups or 8/4 bar muscle-ups
400m run
16 pull-ups or 8/4 bar muscle-ups
+
5:00-10:00 coach-led mobility

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2:00 easy bike/row/ski/run
2 sets of (5/side single-arm/single-leg DB crossbody Romanian deadlifts + 10 alternating toe touches from plank), both movements slow & controlled throughout

Every :90 for 15:00 (5 sets of each):
1st: :30 handstand hold, tripod headstand, plank, or top of ring dip support – pick a different move than last week
2nd: 2 halting snatch-grip deadlifts, :03 pause just below the knees on the way up & down w/reset between reps
+
For time w/6:00 cap:
30 alternating DB snatches
120 double-unders
30 alternating DB snatches
+
AMRAP in :60:
Burpees, w/2-hand touch to bar a few inches above standing reach
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 15:00 in teams of 3:
150 calories – your choice
120 toes-to-bar
Max thrusters in remaining time, up to 75/55
*teammates trade off all work as desired, tagging at each switch
+
optional abs/bis/tris of choice

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3 sets as warm-up:
:20 passive hang from bar
5-10 perfect push-ups
5 goblet squats, 2010

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 hang squat clean from below the knees + 1 front squat
2nd: 1 strict pull-up wider than normal grip, 21X0 – weighted as heavy as possible (or use least amount of band assisted required for a single solid rep)
+
AMRAP in 6:00:
6 perfect push-ups or strict handstand push-ups (if you’re proficient)
6 power cleans, up to 115/75
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
10 GHD hip extensions
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
+
24:00 steady movement (4 rounds on a running clock):
3:00 easy bike/row/ski
2:00 alternating Turkish get-ups, light!
:30 hollow hold
:30 superman hold
+
5:00-10:00 mobility work – coach-led

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