3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
5 pvc or light band overhead squats
5 strict pull-ups or tough ring rows

Every :60 for 12:00 (12 sets):
3 back squats, 50% of best single (if you don’t have a recent best single, keep these light – they should no be challenging from a loading standpoint, emphasis is on solid positions and speed of the concentric)
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4 sets for reps:
2:00 of (10 toes-to-bar + 20 wall balls + 40 double-unders + max wall balls in any remaining time)
2:00 rest
*it is not assumed that everyone will get through the double-unders and back to the wall balls again, for many (most?) this will end with the rope, that’s OK!
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5:00-10:00 mobility work – coach-led

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3 rounds easy:
3/side single-arm DB crossbody Romanian deadlifts
3 slow & controlled inchworms
30 single-unders

Every :60 for 10:00 (10 sets):
1 halting snatch-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
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AMRAP in 5:00
1 kettlebell swing, tough
1 burpee
2 kettlebell swings
2 burpees
3 kettlebell swings
3 burpees
And so on, add 1 rep each round…
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Every :60 for 10:00 (5 sets of each):
1st: 3-5 L arm Z presses
2nd: 3-5 R arm Z presses
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5:00-10:00 coach-led mobility

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On a running 60:00 clock:
@ 05: 10:00 veeeeeery easy of 30 single-unders + 10 calories (your choice) + 3/side light & slow windmills
@ 20: every :60 for 10 sets: 1 empty bar split jerk w/emphasis on upright torso during dip, full hip extension, and sound footwork at both catch and during recovery (in that order, address the earliest issue)
@ 35: 10:00 @ high effort of (30m Farmer’s walk + 30m bear hug or dual KB front rack carry + 30m bear crawl + 30 double-unders or 60 single-unders)
@ 50: 2 attempts @ best row pace in 5 or fewer pulls

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Dynamic mobility work – coach-led

AMRAP in teams of 3:
10:00 of (5 pull-ups + 15 air squats)
5:00 rest
10:00 of calories – your choice
*teammates rotate through completed rounds of the couplet and switch every 15/10 calories of the row/bike/ski – move as quickly as possible throughout!
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3 sets not for time:
20-30/side single-arm band press downs
:20-:30 L-sit hold
20-30/side single-arm band curls

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3 sets as warm-up:
7 scap pull-ups
5 prisoner Kang squats
3 inchworms

Every :60 for 14:00 (7 sets of each):
1st: 1 hang power snatch (clean if overhead position is limited) from just below the knees, build from light to moderate
2nd: 1 slow wall walk
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21-14-7 for time w/7:00 cap:
Deadlifts, moderate up to 205/145 – select a weight that allows either fast singles throughout or only 1-2 breaks/round if doing touch-and-go
Push-ups or handstand push-ups if proficient
OR
For time w/7:00 cap:
7 power cleans, moderate up to 205/145 – should be able to complete steady singles throughout
50’ handstand walk (25’ out & back)
7 power cleans
50’ handstand walk
7 power cleans
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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 relaxed hang from bar

Every :60 for 10:00 (5 sets of each):
1st: :05-:10 chin-over-bar or CTB hold
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice or :05-:10/side 1-arm holds from pike position on box
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Every 4:00 for 20:00 (5 sets):
10 alternating DB rows from plank, light
10 DB or med ball Russian twists (each direction = 1)
10-20 calories – should allow for :60-:90 rest each round
+
5:00-10:00 mobility work – coach-led

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