3 rounds as warm-up:
:20 hang from bar
10 light Russian kettelbell swings
5 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 22X1
2nd: 2-4 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible)
+
For time w/10:00 cap:
25 toes-to-bar
50 alternating prisoner reverse lunges or step-ups
150 double-unders or 250 single-unders
50 alternating prisoner reverse lunges or step-ups
25 toes-to-bar
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
300m row or 600m bike erg or 300m ski erg
25 kettlebell swings
20 burpees
*partners alternating completed movements
+
bis/tris/abs of choice or easy walk cool-down

For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy, smooth effort:
8 alternating Turkish get-ups
40 double-unders or 80 single-unders
400m row/ski or .5 mile Echo Bike or 800m bike erg or 400m run (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
15 backward single-unders
15 forward single-unders
+
Every 5:00 for 30:00 (6 sets):
2-3 touch-and-go power cleans or clean-grip deadlifts
6-9 bar-facing burpees as fast as possible, stop @ 6 if they slow down
200m row or .4 mile bike or 200m ski erg @ sprint
+
5:00-10:00 coach-led mobility work

notes: goal is to build to a tough but solid set of 2-3 reps on the barbell, then sprint the burpees & row/bike/ski… all 6 intervals should be high-effort/-intensity today, and should leave you with a relatively long rest each round, something like 3:30-4:00 for most

2 rounds as warm-up:
:30 hang from bar
20 light Russian kettelbell swings
10 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats, 22X1
2nd: 3-6 strict pull-ups, weight or band-assist to ensure solid sets withing that range
+
21-15-9 for time w/10:00 cap:
Toes-to-bar
Dual DB squats, moderate DBs @ shoulders
OR
3 rounds for time w/10:00 cap:
7 bar muscle-ups
7 squat cleans, 185/135
+
5:00-10:00 coach-led mobility