For completion as warm-up:
15m toe walk
15m heel walk
30m bear crawl
30m walking lunge
30 light band good mornings
: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 @ very easy effort:
20 med ball Russian twists (each direction = 1)
20 alternating reverse lunges or box step-ups w/med ball
20 med ball ground to overhead
200m jog w/med ball
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
10 alternating toe touch from plank each rep
:10-:20 hang from bar
5 prisoner Kang squats
+
6 sets @ sustainable effort:
2:30 of [3 power snatch singles + 10-15 solid push-ups (or 5-10 strict handstand push-ups) + row/ski/bike calories in remaining time]
2:30 rest
+
5:00-10:00 coach-led mobility work

notes: same idea as 2 weeks ago – moderate/tough loading that allows for quality reps throughout, can adjust a bit set-to-set as needed… can opt for power cleans instead of snatches if overhead positions are limited from either a mobility or stability standpoint

3 sets as warm-up:
10 hollow/arch swings
10 light bent-over band rows
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
2 back squat, 40X1
10 light bent-over band pull-aparts
+
For time w/10:00 cap:
50 wall balls
45 pull-ups
400m run
OR
For time w/10:00 cap:
400m run
4 rounds of [5 muscle-ups (ring or bar) + 15 wall balls @ 30/20 to 10]
+
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 :90 for 15:00 (10 sets):
1 power clean to overhead any way, moderate
+
3 sets for total reps:
:60 single-arm DB power cleans – alternate every 5 reps
:60 single-arm DB shoulder-to-overhead – alternate every 5 reps
:60 calories
2:00 rest
*same DB for both movements, should be heavy for at least one of the two
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
5 toes-to-bar
10 burpees
200m run
OR
5/3 burpee muscle-ups (ring or bar)
200m run
*partners alternate completed rounds
+
easy walk cool-down or coach-led mobility

2 rounds as warm-up:
:15-:30 relaxed hang from bar
5 pvc passthroughs
5 overhead squats w/pvc pipe or empty bar
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean from just below the knees
1 hang power clean from anywhere above the knees
+
AMRAP in 7:00:
10 alternating DB snatches
10 alternating single DB reverse lunges (held any way)
30 double-unders
OR
For time w/7:00 cap:
30 power snatches, 105/70
30 alternating barbell overhead reverse lunges
90 double-unders
+
5:00-10:00 coach-led mobility