For completion as warm-up:
2:00 row/bike/ski easy
+
3 rounds easy:
10 light Russian kettlebell swings
10 alternating toe touches from plank

Every :90 for 15:00 (5 sets of each):
1st: 2-3 snatch-grip deadlifts, 31X1 – prioritize perfect positions over load for these, nothing ugly
2nd: 1-3 wall walks, slow & controlled on way up & down
+
3 rounds for time w/10:00 cap:
15 deadlifts up to 225/145
60 double-unders
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
5 inchworms
30m Farmer’s walk
:30 hollow rock
30m Farmer’s walk
5 inchworms

Every :90 for 15:00 (10 sets):
1 moderate/tough squat clean
+
Every :60 for 15:00 (5 sets of each):
1st: 5/side 1-arm DB hang clean & jerks
2nd: 5-10 toes-to-bar or hanging knees raises
3rd: :30 row/bike/ski moderate
+
5:00-10:00 coach-led mobility

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2 sets easy:
10 alternating hip internal rotations
10 alternating toe touches from plank w/pause touching toes
+
4 sets:
1 snatch, building to 95/65
1 bar-facing burpee
:30-:60 rest
+
2 sets:
1 pull-up
1 bar-facing burpee
1 pull-up or bar muscle-up
1 bar-facing burpee
:30-:60 rest
+
2:00 moderate bike, sprint last :10-:15
+
For time w/12:00 cap:
3 rounds of (10 snatches @ 95/65 + 12 bar-facing burpees)
3:00 rest
3 rounds of (10 bar muscle-ups + 12 bar-facing burpee)
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 15:00 in teams of 2:
36 double-unders
9 deadlifts
6 hang power cleans
3 shoulder-to-overhead
*partners trade off completed rounds, same load for all 3 barbell movements up to 155/105
+
2 rounds not for time:
30 med ball Russian twists
30 alternating DB curls

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3 sets as warm-up:
2 DB Devil’s presses
4 squats w/DBs @ shoulders
6 ring rows or Australian pull-ups

Every :90 for 12:00 (4 sets of each):
1st: 2-3 front squats front the ground – squat clean counts as 1st rep
2nd: 5-15 toes-to-bars – goal is unbroken & repeatable for all 4 sets
+
3 sets for even times (so not all-out like last week):
30 wall balls
300m row or 250m ski erg or 600m bike erg or .3 mile Assault/Echo Bike
*rest the same amount of time it takes to complete the work, or pair up someone and rest while they go until you each have completed 2 rounds
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
:30 hollow hold
:20 hang from bar
10 unweighted GHD hip extensions

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
5 rounds of steady movement:
:60 plank on ground
:60 walking lunges or light Turkish get-ups – your choice
:60 single-unders
:60 bike/row/ski
+
5:00-10:00 mobility work – coach-led

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