3 sets as warm-up:
10 light bent-over band pull-aparts
5 prisoner Kang squats
+
Every 2:30 for 15:00 (6 sets):
3 back squat, 40X1
5-10 bent-over band rows w/pause @ top
+
For time:
50 toes-to-bar
100 KB goblet alternating reverse lunges
400m run
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5/side single-leg prisoner good mornings
5-10 scap push-ups
+
Every :60 for 15:00 (15 sets):
1 power clean to overhead any way, light/moderate
+
For total reps:
:60 push-ups or strict handstand push-ups
:60 alternating DB snatches
2:00 rest
:60 push-ups or strict handstand push-ups
:60 alternating DB hang clean & jerks
2:00 rest
:60 push-ups or strict handstand push-ups
:60 alternating DB power cleans
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
5 CTB pull-ups
10 row calories
15 air squats
*partners trade off completed rounds
+
easy walk cool-down or coach-led mobility

3 rounds as warm-up:
:15-:30 relaxed hang from bar
5 pvc passthroughs
5 overhead squats w/pvc pipe or empty bar
+
Every 3:00 for 15:00 (5 sets):
1 hang snatch pull
3 hang power snatches
OR
15:00 to build to a hang power snatch max
+
AMRAP in 7:00:
35 double-unders or single-unders
14 alternating single-arm DB snatches, tough
OR
AMRAP in 7:00:
35 double-unders
7 power snatches, 145/95
+
5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m walking lunge
:30 T superman hold
:30 slow plank march
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy effort:
60m mixed carry w/1-arm front rack & 1-arm Farmer’s walk – your choice KB/DB, switch sides as needed/desired (can use the same loading for both DBs/KBs)
300m row or 300m ski erg or .5 mile bike
60m bear crawl – yep, 60m
300m row or 300m ski erg or .5 mile bike
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 push-ups w/alternating toe touch from plank each rep
:10-:15 hang from bar
5 air squats w/alternating reach overhead
+
5 sets @ sustainable effort :
3:00 of [5-10 strict pull-ups + 20 wall balls + row/ski/bike calories in remaining time]
3:00 rest
+
5:00-10:00 coach-led mobility work

notes: select a number & variation of strict pulling that allows for at least :60 to accumulate calories each round… goal is to feel pretty good even by the end of this, it is not an AMRAP, nothing to record, just looking for quality movement accumulation