3 rounds as warm-up:
5 push-ups w/alternating toe touch from plank each rep
5 air squats w/alternating reach overhead
:10-:20 hang from bar
+
Every 3:00 for 30:00 (10 sets):
8 wall balls
4 toes-to-bar, as strict as possible
200m run or equivalent row/bike/ski
OR
200m run or equivalent row/bike/ski
3 barbell thrusters
6 strict toes-to-bar
+
5:00-10:00 coach-led mobility work

notes: adjust loading & aerobic distance to have :60-:90 rest each round

2 sets as warm-up:
:30 handstand hold or plank
:20 hang or hollow/arch swings
5/side single-leg prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 2 snatch-grip deadlifts, 3131
2nd: 4-6 DB Z presses w/pause @ top
+
3 rounds for time w/10:00 cap:
5 wall walks
10 power cleans, moderate/tough (should be singles)
OR
3-6-9-12-15 for time w/10:00 cap:
Bar-facing burpees
Power cleans, 135/95
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 back squat, 20X1
3/side DB external rotations, 3030
+
5 rounds for time w/10:00 cap:
8 pull-ups or CTB pull-ups
16 alternating reverse lunges
32 double-unders or 64 single-unders
+
5:00-10:00 coach-led mobility

In-house comp!

2 rounds as warm-up:
5 push-ups w/alternating toe touches from top
:15-:30 relaxed hang from bar
5 band or pvc passthroughs
5 band or pvc overhead squats
+
Every :90 for 15:00 (5 sets of each):
1st: 10 alternating goblet reverse lunges
2nd: 10-15 Russian kettlebell swings
+
Every :90 for 15:00 (5 sets of each):
1st: 5-10 unbroken strict pull-ups, band-assist as needed to ensure 5
2nd: 30-50 double-unders or :45 double-under practice
+
5:00 coach-led mobility

*notes: if you’re competing tomorrow stick to the low end of the rep ranges and keep the loading light throughout

For completion as warm-up:
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
15m walking lunge
15 light band overhead squats
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
*can sub in :30 double-under practice for one on these if you’re still working toward consistent reps there
+
20:00 @ very easy effort:
10/side single-arm KB suitcase deadlifts
30m bear crawl
300m row/ski or .5 mile bike
20 Russian twitsts
+
5:00-10:00 coach-led mobility