2 rounds as warm-up:
:15-:30 handstand hold or plank
30m unweighted walking lunges
:30 arrested superman hold

8:00 overhead squat tech work/practice – keep things very light (pvc or empty bar for most), emphasis greatest range of motion possible while keeping bar in solid position overhead
+
4:00 rest
+
4 rounds for total reps:
:60 pull-ups
:60 push-ups
:60 air squats
:60 double-unders
:60 rest
+
5:00-10:00 mobility work – coach-led

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3 rounds:
3 slow & controlled inchworms
30m/side 1-arm Farmer’s walk
:30/side plank
+
Every 2:30 for 15:00 (6 sets):
1 close-grip bench press
9 Russian kettlebell swings, moderate
*work to a heavy single on the bench, but keep the swings warm-up-based for the 5-rounder
+
5 rounds for time w/a 10:00 cap:
6 ground-to-overhead
12 abmat sit-ups
*moderate load up to 135/95
+
5:00-10:00 coach-led mobility

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2 sets as warm-up:
12 air squats
12 alternating reverse lunges
12 Australian CTB pull-ups or ring rows

Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground (a squat clean counts as your 1st rep)
2nd: max (-1) unbroken strict pull-ups, band assist as needed to allow for at least 5 solid reps each for all rounds
+
For time w/10:00 cap:
600m row or 450m ski erg or 1200m bike or 1 mile Assault/Echo bike
30m DB walking lunges
15 DB thrusters
*same load for both the lunges & thrusters, go heavy!
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time w/a partner, trading off completed rounds:
10 rounds (5 each) of [5 power cleans + 10 bar-facing burpees]
5:00 rest
10 rounds (5 each) of [10 deadlifts + 10 toes-to-bar]
*ideally
+
optional bis & tris work of choice

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3 sets as warm-up:
10 alternating DB curl & presses
5 DB goblet squats, 1311
:10-:20 hanging knee raise or L-hang

A. Back squat, 3-2-1-1 building to a tough final single, 20X2; begin a set every 2:30
+
Every :60 for 8:00 (8 sets):
1 hang snatch from above the knees
1 hang snatch from below the knees
*light loads, can be squat or power
+
3 rounds for time w/12:00 cap:
25 wall balls
50 double-unders
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
10 unweighted alternating reverse lunges

10:00 gymnastics work of choice – pick 1-2 movements and focus on improving 1 aspect without fatigue
+
3 sets @ steady effort:
3:00 of [2 alternating Turkish get-ups + 15m/side 1-arm Farmer’s walk]
:60 rest
3:00 bike/row/ski
:60 rest
+
5:00-10:00 mobility work – coach-led

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