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

3 sets as warm-up:
15 light bent-over band pull-aparts
5/side single-leg prisoner good mornings
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean
5-10 scap push-ups
OR
1 power clean
1 hang power clean
1 split jerk
+
2 rounds for time:
20 T hand-release push-ups
20 deadlifts, light/moderate up to 135/85
400m run
OR
2 rounds for time:
20 handstand push-ups
20 power cleans, 115/75
400m run
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 40X1
10 bent-over band rows w/:01 pause @ top w/elbows high
+
For total reps:
:60 toes-to-bar
:60 single-arm DB overhead alternating reverse lunges (can switch arms as desired)
2:00 rest
:60 toes-to-bar
:60 dual DB alternating reverse lunges w/DBs @ shoulder
2:00 rest
:60 toes-to-bar
:60 dual DB alternating reverse lugnes w/DBs @ sides
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
For time w/partner:
partner 1: 40-30-20-10 of [alternating DB snatches + single-DB box step-overs]
partner 2: 10-20-30-40 of [alternating DB snatches + single-DB box step-overs]
*so:
p1: 40 DB snatches
p2: 10 DB snatches
p1: 40 box step-overs
p2: 10 box step-overs
p1: 30 DB snatches
p2: 20 DB snatches
p1: 30 box step-overs
p2: 20 box step-overs
and so on…
+
easy walk cool-down or coach-led mobility

2 rounds as warm-up:
10 alternating toe touches from plank
: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):
3 front squats, 30X1
10 bent-over band pull-apart
OR
15:00 to build to a tough sets of 1 hang squat clean from just below the knees + 2 front squats
+
For time w/8:00 cap:
21 double-unders or single-unders
9-8-7-6-5-4-3-2-1 CTB or chin-over-bar pull-ups
OR
For time w/8:00 cap:
35 double-unders
1-2–3-4-5-6-7 muscle-ups – ring or bar
+
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:
200m mixed carry w/1-arm overhead & 1-arm Farmer’s – your choice KB/DB for each
300m jog
400m row or 400m ski erg or .6 mile Echo Bike
+
5:00-10:00 coach-led mobility