1 round as warm-up:
5 prisoner Kang squats
:30 relaxed hang from bar
10 air squats w/alternating reach overhead
5 slow v ups or :30 hollow rock
+
2 rounds @ sustainable effort – should be even output across both rounds without dying:
4:00 of [400m run + max reps in remaining time of 12 DB deadlifts + 9 DB hang power cleans + 6 DB shoulder-to-overhead]
4:00 rest
4:00 of [400m run + max in remaining time of burpees w/lateral jump over DB]
4:00 rest
+
2 sets not for time:
:30/side star plank
+
5:00-10:00 coach-led mobility work

3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
Every 3:00 for 15:00 (5 sets):
1 back squat, 40X1
1 back squat, 22X1
1 back squat
8-12 band face pulls w/pause @ the back
+
AMRAP in 8:00:
8 alternating DB rows from plank or 8 strict pull-ups
8 row, bike, or ski calories
+
5:00-10:00 coach-led mobility

2 sets as warm-up:
:20 relaxed hang from bar
10 alternating toe touches from plank
5 prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean pull + 1 power clean
2nd: 5-10 scap push-ups
OR
take 15:00 to build to a moderate power clean & split jerk single (definitely not a max)
+
Every 2:00 for 5 sets:
:60 strict handstand push-ups or wall walks
12 tough Russian kettlebell swings
+
5:00-10:00 coach-led mobility

notes: clean & jerk only if you’re already super proficient overhead, otherwise the greater long-term benefit will come from the complex/scap push-up combo

10:00 dynamic mobility work – coach-led
+
12 rounds for reps w/a partner:
2:00 of [run to 2nd pole & back + 12 alternating DB box step-ups + max CTB pull-ups in remaining time]
*partners alternate rounds, so each completes six 2-minute intervals
*if not CTBs, go chin-over-bar… if no chin-over-bar, go Australian CTB
+
easy walk cool-down or coach-led mobility

2 sets as warm-up:
:30 bent hollow hold
12 alternating toe touches from plank
6/side single-leg prisoner good mornings
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip Romanian deadlifts, 3011
accumulate 6-12 perfect push-ups during the rest – solid core/plank throughout @ 20X1 tempo (so about :04/rep), can be from knees or w/hands on barbell
+
AMRAP in 5:00:
5 burpees
10 kettlebell swings (overhead if possible/solid, Russian if not)
OR
For time w/5:00 cap:
9-15-21 dual DB power cleans
21-15-9 dual DB shoulder-to-overhead
*so 9/21, 15/15, 21/9
+
5:00-10:00 coach-led mobility

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: upper gymnastics press tech
2nd: upper gymnastics pull tech
*same/similar variation as last week
+
20:00 @ eeeeeeeaasy effort:
300m row or ski erg or .3 mile Echo Bike
15m L-arm KB overhead carry
15m L-arm KB front rack carry
15m L-arm KB Farmer’s walk
15m R-arm KB overhead carry
15m R-arm KB front rack carry
15m R-arm KB Farmer’s walk
*same KB for all, pick a load that’s challenging for the overhead carry (will likely be easier for the other 2)
+
5:00-10:00 coach-led mobility