3 sets as warm-up:
5 scap pull-ups
5 prisoner Kang squats
1 wall walk

Every 3:00 for 15:00 (5 sets):
1 power clean
1 split jerk
1 power clean
*moderate loading w/emphasis on sound jerk technique, if everything feels and looks great you can build to a tough final set
+
21-15-9 for time w/9:00 cap:
T hand-release push-ups
Hang power cleans, light/moderate up to 115/75
OR
For time w/9:00 cap:
21 handstand push-ups
7 power cleans, tough up to 225/155
15 handstand push-ups
5 power cleans
9 handstand push-ups
3 power cleans
*either/or for the conditioning options rather than mix & match – only choose the 2nd option if both movement variations are already solid for you, if not, go with option 1 and enjoy the additional burn…
+
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 :05-:10 CTB hold OR 1 controlled dead hang to inverted on bar or rings
2nd: :15-:30 freestanding handstand hold OR tripod headstand hold OR handstand walk practice OR :05-:10/side single-arm handstand hold (supported on box/wall),
+
Every 8:00 for 24:00 (3 sets):
30m Farmer’s walk
60 single-unders
900/800m row or 1.2 mile Assault/Echo Bike or 800/650m ski erg @ easily sustainable effort
60 single-unders
30m bear crawl
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5 ring rows or strict pull-ups
5 overhead squats w/band
10 hollow rock (each direction = 1)

Every :90 for 15:00 (5 sets of each):
1st: 3 overhead squats, 3311 – proper overhead positions is more important than full depth today,
2nd: :30 relaxed hang from bar or :05-:10/side single-arm active hang from bar
+
12:00 @ 70-80% effort – easily sustainable throughout:
4 alternating DB rows from plank
4 alternating reverse lunges w/DBs @ shoulders
4 DB front squats w/DBs @ shoulders
36 single-unders
+
5:00-10:00 coach-led mobility

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3 rounds easy:
3 slow & controlled inchworms
6 pvc Kang squats
30 single-unders

Every :60 for 10:00 (10 sets):
1 snatch pull from pause just below knees + 1 snatch pull
+
3 sets for total calories:
3:00 of (9 burpees + 18 Russian kettlebell swings + 9 burpees + calories in remaining time)
3:00 rest
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
3 pvc Kang squats
3 scap pull-ups

Every :60 for 10:00 (10 sets):
2 back squats @ 60-70% of best recent single (slight bump up from last couple weeks), 10X0 – emphasis remains on speed!
+
Every :60 for 10:00 (5 sets of each):
1st: 1-2 strict pronated pull-ups
2nd: 1-2 strict supinated pull-ups
+
AMRAP in 5:00:
5 toes-to-bar
10 goblet squats
20 double-unders

5:00-10:00 coach-led mobility

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