3 rounds as warm-up:
5 scap pull-ups
5 scap push-ups
10 alternating prisoner step-ups
*all movement slow & controlled

10:00 to build to a heavy set of 15m unbroken walking lunges w/dual DB @ shoulders, KBs in front rack, or bag/ball @ shoulder or bear hug
+
Every :60 for 10:00 (5 sets of each):
1st: 10 wall balls
2nd: 10 sit-ups w/wall ball
+
AMRAP in 5:00:
Strict pull-ups, perform 15 double-unders or 5 bike calories every time you break
+
5:00-10:00 coach-led mobility

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3 rounds easy:
3 PVC passthrough
3 PVC overhead squat, 3311
10 very light band pull-aparts
:20 hollow rock

Every 3:00 for 5 sets:
1 power clean & jerk
1 power clean
3 clean-grip deadlifts
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4 sets for quality reps:
:60 tough power cleans – load should allow just 3-4 reps in each :60
:30 rest
:60 strict handstand push-ups OR perfect push-ups OR strict ring dips
:30 rest
+
5:00-10:00 mobility work – coach-led

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2 rounds as warm-up:
15m bear crawl
10 ring rows
15m walking lunges
5 slow pvc passthroughs

Every 2:30 for 15:00 (6 sets):
3 back squats, 22X1 – moderate/tough & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on
+
For total toes-to-bar reps:
2:00 of (15 tough dual DB or KB goblet squats + max toes-to-bar in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 18:00 w/a partner:
6 pull-ups or 4 CTB pull-ups or 2 bar muscle-ups
10 alternating DB hang to overhead any way (hc&j or snatch)
14 calories – your choice row/bike/ski
*partners trade off completed movements
+
optional abs/bis/tris of choice

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3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 scap pull-ups

Every :90 for 18:00 (6 sets of each):
1st: 1 hang squat clean + 1 front squat (or 1 hang power clean + 2 front squats), build to a challenging but solid final set
2nd: 1 weighted strict pronated pull-up building to a max OR 3/side 1-arm DB rows as heavy as possible
+
For total reps:
2:00 bar-facing burpees
2:00 front squats, up to 135/95 from the ground (no rack)
2:00 bar-facing burpees
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

30:00 @ 65-75% effort – nice & steady:
3 wall walks or 15 feet handstand walk
60m moderate/tough Farmer’s walk
600m row OR .8 mile Assault/Echo Bike OR 500m ski erg
60 single-under
+
5:00-10:00 mobility work – coach-led

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