1 round as warm-up:
5 prisoner Kang squats
:30 relaxed hang from bar
5 air squats w/alternating reach overhead
5 slow v ups or :30 hollow rock
+
5:00-10:00 movement prep
+
3 rounds for total reps of post-run movement:
5:00 of [20 wall balls + 400m run + max in remaining time of toes-to-bar]
5:00 rest
OR
3 rounds for total reps without dying:
5:00 of [20 toes-to-bar + 400m run + max in remaining time of squat cleans @ 185/125]
5:00 rest
+
2 sets not for time:
:45/side plank
+
5:00-10:00 coach-led mobility work

notes: goal in either option is best total output, pace accordingly from the outset… choose the 2nd option only if both your toes-to-bar are already very efficient AND your heavy squat cleans are solid when fatigued – if you’re not sure, today is not the day to find out!

3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
Every 2:00 for 8:00 (4 sets):
1 snatch-grip deadlift w/:01 pause just below knees on way up & down
1 snatch pull from :01 pause just below knees
1 snatch pull w/no pauses
:30 supine plank
+
Every :60 for 8:00 (8 sets):
1 power snatch
+
AMRAP in 8:00:
2-4 wall walks or 8 strict handstand push-ups
8 row, bike, or ski calories
+
5:00-10:00 coach-led mobility

2 sets as warm-up:
:10-:15 relaxed hang from bar
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the rack, 21X1
2nd: 10 band face pulls w/pause @ the back
OR
1st: 2-3 squat clean singles, moderate/tough w/short rest between reps
2nd: 2-3 bar muscle-ups
+
Every 2:00 for 5 sets:
:60 strict pull-ups or alternating DB rows from plank (only if no strict pull-ups)
10 alternating barbell front rack or KB goblet reverse lunges or pistols
+
5:00-10:00 coach-led mobility

notes: squat cleans & bar muscle-ups only if you are already proficient at both, otherwise the greater long-term benefit will come from the front squat & face pull combo…

10:00 dynamic mobility work – coach-led
+
On a running clock:
Death by bar-facing burpees:
min 1: 1 bar-facing burpee
min 2: 2 bar-facing burpees
min 3: 3 bar-facing burpees
*and so on, adding 1 rep to each minute until you can no longer complete the required reps within the minute or we complete the 15th minute – if you make it to minute 15 complete as many reps as possible in that minute
+
5:00 rest
+
For time:
1600m run w/partner – alternate 400m so each does 2
+
easy walk cool-down or coach-led mobility

2 rounds for completion as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00 empty bar/pvc overhead squat or full snatch tech work
+
Every :90 for 15:00 (5 sets of each):
1st: 5 moderate back squats, 30X1
2nd: 10-15 controlled band pull-aparts
+
AMRAP in 5:00:
10 wall balls
5 pull-ups or tough Australian CTB pull-ups
OR
For time w/5:00 cap:
21-15-9 CTB pull-ups
9-15-21 thrusters, 95/65
+
5:00-10:00 coach-led mobility