For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
5 table hold to L-sit
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples?)
+
16:00 @ sustainable effort:
24′ single-arm DB overhead walking lunges (2 mat lengths out @ back)
20 calories – your choice
16 sit-ups w/fingertips touching temples throughout
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
Every 2:30 for 5 sets:
3 clean-grip deadlifts, 31X1
+
For time – your choice:
2000m row, 4000m bike erg, 3 mile Echo Bike, 2000m ski erg, or 1600m run
+
5:00-10:00 coach-led mobility work

3 rounds as warm-up:
:20 hang from bar
10 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :60 for 15:00 (5 sets of each):
1st: 5 front or back squats – your choice
2nd: 5 L 3-point DB rows
3rd: 5 R 3-point DB rows
+
AMRAP in 7:00:
7 toes-to-bar
14 wall balls
28 double-unders or 56 single-unders
OR
AMRAP in 7:00:
7 bar muscle-ups
21 wall balls
63 double-unders
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
5/side KB suitcase deadlilfts, slow
5 pvc shoulder presses
5 pvc push presses
5 pvc jerks
+
Every :60 for 15:00 (15 sets, 5 of each)
sets 1-5: 1 power clean + 1 shoulder press
sets 6-10: 1 power clean + 1 push press
sets 11-14: 1 power clean + 1 jerk (push or split)
+
For reps:
3:00 of [5 T hand-release or 5 handstand push-ups + 10 Russian kettlebell swings]
3:00 rest
3:00 [5 burpees + 10 Russian kettlebell swings]
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
10 alternating box step-ups
10 calories – your choice
10 pull-ups
20/20/20
30/30/30
40/40/40
and so on adding 10 reps to each movement each round
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
:10-:20 relaxed hang from bar
+
On a 15:00 clock:
build to a challenging hang power snatch or hang power clean single
+
For completion w/9:00 cap:
60 tough single-arm DB hang to overhead – switch sides every 5 reps
OR
For time w/9:00 cap:
30 hang to overhead any way, 135/95
*both versions can be HPC&J or HPS
+
5:00-10:00 coach-led mobility