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
+
Every 3:00 for 30:00 (10 sets):
5 unbroken strict pull-ups (band-assist, CTB, or weighted to make 5 reasonable each round)
10 barbell front rack or KB goblet alternating reverse lunges, moderate
200m run or equivalent row/bike/ski
+
5:00-10:00 coach-led mobility work

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

3 sets as warm-up:
:10-:20 plank or handstand hold
10 hollow/arch swings
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 3131
2nd: 6-9 DB Z presses w/pause @ top
+
2 rounds for time w/10:00 cap:
40 tough alternating single-arm DB power cleans
400m run or 500m row or 450m ski or .75 mile Echo Bike
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 strict pull-ups (can band assist)
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
3-6/side DB external rotations, 3030
+
21-15-9 for time w/10:00 cap:
Dual DB thrusters
Toes-to-bar
OR
9-7-5 for time w/10:00 cap:
Muscle-ups (bar or ring)
Squat snatches, 135/85
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
For time w/partner and 30:00 cap:
200 single-arm DB hang clean & jerks, heavy
1800m row
1600m run
*partition & split all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

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 2:30 for 15:00 (6 sets):
1 front squat, 30X1
OR
15:00 to build to a tough hang squat clean or hang squat snatch single
+
For total reps:
2:30 of [5 pull-ups + 10 wall balls]
2:30 rest
2:30 of [20 double-unders + 5 pull-ups]
2:30 rest
2:30 of [10 wall balls + 20 double-unders]
+
5:00-10:00 coach-led mobility

notes: if you can consistently do smooth sets of 5 unbroken pull-ups, make these CTB… if you can consistently do smooth sets of 10 unbroken wall balls, make these heavier… if you cannot consistently do sets of 20 unbroken double-unders, reduce the reps to 10 or 5 OR sub 50 single-unders…

For completion as warm-up:
15m toe walk
15m heel walk
30m bear crawl
30m walking lunge
10 light band overhead squats
:30 relaxed hang from bar
+
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:
5/side single-arm KB suitcase deadlift, slow & controlled
:30/side plank
5 v-ups
400m easy jog or equivalent row/bike/ski – pick something you didn’t do yesterday
+
5:00-10:00 coach-led mobility