3 sets as warm-up:
:20 hollow hold
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: 5 front squats (from ground or rack), 30X1
2nd: 5 scap pull-ups or 5 strict pull-ups
+
AMRAP in 8:00:
8 DB reverse lunges w/DB @ shoulders
8 alternating DB rows from plank
8 sit-ups w/fingertips on temples throughout
*same pair of DB throughout, select a load that makes at least one of the movements challenging
+
5:00-10:00 coach-led mobility

notes: full squat clean does not count as 1st FS rep today as there is a tempo from all 5… if 5 strict pull-ups is easy attempt CTB for all sets/reps… if the lunges end up being the relatively easy movement in the AMRAP and you have solid overhead mobility, make these dual DB overhead reverse lunges

10:00 dynamic mobility work – coach-led
+
6 rounds for time w/a partner:
400m run
21 kettlebell swings
12 T-hand-release push-ups OR handstand push-ups if proficient (12 unbroken should be possible when fresh)
*partners alternate completed rounds (so perform 3 each), so there will be quite a bit of rest here… of course, that also means that you should be pushing the pace while you are working, so…
+
easy walk cool-down

3 sets as warm-up:
10 alternating prisoner tall kneeling to standing
1/side 3-way straight-leg raises w/:01 hold @ top of each position

Every 3:00 for 15:00 (5 sets):
3 back squats, 33X1
*build to a challening final triple w/perfect tempo and positions throughout, get in a few scap pull-ups and/or hollow-arch swings during the rest as prep for the couplet…
+
21-15-9 for time & quality w/7:00 cap:
Wall balls
Toes-to-bar sit-ups
OR
AMRAP quality reps in 7:00:
3 dual DB thrusters
1 bar muscle-up
6 dual DB thrusters
2 bar muscle-ups
9/3
12/4
and so on…
*HEAVY on the thrusters
+
5:00-10:00 easy mobility work of choice

*notes & a reminder – be perfect on both positions & tempo for all squats today, even “tough” within those constraints will not be an absolutely heavy load… quality movement remains the emphasis on the couplet, as well, slow down before things get sloppy… finally, still no chalk (including liquid chalk) allowed in the gym, bring a towel to dry off hands/bars if you think you’ll need to…

For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
+
Every 3:00 for 18:00 (6 sets)
500m/400m row, 450m/350m ski, or .65/.55 mile Echo Bike @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :60 recovery

notes: everything smooth and relatively easy today, work on the same gymnastics progressions as last week, and keep the aerobic work easily sustainable across all sets