3 rounds as warm-up:
5 push-ups w/alternating toe touch from plank each rep
5 air squats w/alternating reach overhead
+
Every :90 for 15:00 (10 sets):
1 power snatch
+
For time:
60 kettlebell swings
60 burpees
60 row or ski erg calories
+
5:00-10:00 coach-led mobility work

3 rounds as warm-up:
:15 bent hollow hold
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
6-8 (3-4/side) alternating front rack reverse lunges, moderate & controlled throuhgout
6-8 scap pull-ups
+
2 rounds for time:
20 toes-to-bar
30 wall balls
400m run (sub 400m row if raining)
+
5:00-10:00 coach-led mobility

3 sets as warm-up:
15 light band pull-aparts
5/side single-leg prisoner good mornings
+
Every 2:30 for 15:00 (6 sets):
1 deadlift
1 power clean
1 hang power clean
5-10 scap push-ups
+
3 sets for reps:
:60 push-ups
:60 dual DB power clean to overhead
2:00 rest
OR
:60 of [1 deadlift + 1 power clean + 1 hang power clean @ 185/125]
:60 handstand push-ups
2:00 rest
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
10 strict pull-ups
20 alternating box step-ups hold med ball in any fashion
300m row
*partners trade off completed movements
+
easy walk cool-down or coach-led mobility

2 rounds as warm-up:
10 alternating toe touches from plank
5 pvc passthroughs
5 overhead squats w/pvc pipe or empty bar
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip Romanian deadlift
1 hang snatch pull
1 hang power snatch
:15-:30 table hold
OR
15:00 to build to hang power snatch triple from anywhere above the knees
+
For time w/9:00 cap:
30 alternating DB snatches
150 double-unders or 150 single-unders
30 alternating DB snatches
OR
30 hang power snatches, 75/55
150 double-unders
30 hang power snatches, 75/55
+
5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
15m crab walk
15m duck walk
: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:
600m row or 600m ski erg or 1 mile Echo Bike
30m/side 1-arm DB/KB overhead carry
30m/side 1-arm DB/KB Farmer’s walk
+
5:00-10:00 coach-led mobility