For completion as warm-up:
2:00 row/bike/ski easy
6 alternating Turkish get-ups w/windmill @ top
30 Russian kettlebell swings, light

Every :90 for 15:00 (10 sets):
1 clean-grip deadlift
1 power clean
1 hang power clean
+
For time:
15 burpees
30 alternating DB snatches
15 burpees
30 alternating DB snatches
15 burpees
*advance 1 squat station on the rig each movement

5:00-10:00 mobility work – coach-led

Post results to comments.

2 rounds:
3 slow & controlled inchworms
30m/side 1-arm Farmer’s walk
:10-:30/side star plank
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 strict pull-ups
2nd: 1-3 wall walks
3rd: 15-45 double-unders
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 toes-to-bar
2nd: 15m slow bear crawl
3rd: 10 bike calories
+
5:00-10:00 coach-led mobility

Post results to comments.

3 sets as warm-up:
5 strict pull-ups or ring rows
15m walking lunges
15/10 calories – increase effort a bit each round

10:00 to build to a heavy thruster double – can be from the rack or the ground
+
AMRAP in 15:00:
19 wall balls
19 calories
*if registered for the Open, use the rower for the calories, otherwise it’s your choice
+
5:00-10:00 coach-led mobility

Post results to comments.

Dynamic mobility work – coach-led

AMRAP of quality movement in 30:00 in teams of 2:
5 strict pull-ups
10 hand-release push-ups
5 tough dual DB or single KB goblet squats – go heavy!
30 double-unders
*partners trade off completed rounds
+
optional bis & tris work of choice

Post result to comments.

3 sets as warm-up:
:10 hollow rock
:10 hollow hold
10 Russian kettlebell swings
5 KB goblet squats, 10X1

A. Back squat, 12 x 3 @ 60-70% of max, 10X1; begin a set every :60
+
5 sets for total reps:
:60 burpee box jump- or step-overs
:30 rest
:60 alternating DB snatches
:30 rest
+
5:00-10:00 coach-led mobility

Post results to comments.

3 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
10 light band good mornings

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 @ 70-80% effort – sustainable!:
1000m row or 1.5 mile Assault/Echo Bike or 2000m bike erg
5 wall walks
60m Farmer’s walk
5 wall walks
+
5:00-10:00 mobility work – coach-led

Post results to comments.