2 rounds as warm-up:
:10-:20 hang from bar
10 alternating toe touches from plank
5 air squats w/alternating reach overhead
+
Every :90 for 15:00 (10 sets):
1 overhead squat, 22X1
OR
1 squat snatch
+
For time:
40 toes-to-bar or med ball sit-ups
800m run
120 air squats
+
5:00-10:00 coach-led mobility work

notes: emphasis for OHS is perfect overhead positioning thoughout… if shoulder mobility/stability only allows for partial ROM before bar deviates or elbows bend, stop there, hold for the :02, and return to standing – don’t practice poor movement!

2 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
5:00 pvc/empty/light jerk tech work, just a few reps every :60
+
Every 3:00 for 15:00 (5 sets of each):
1 power clean
3 hang power clean from anywhere above the knees
1-2 slow & contolled wall walks
OR
Every 3:00 for 15:00 (5 sets):
1 power clean
3 shoulder-to-overheads
*moderate loads allowing for efficient S2Os
+
For time w/7:00 cap:
10 Russian kettlebell swings, heavy
18-16-14-12-10-8-6-4-2 T hand-release push-ups
*so 10/18/10/16/10/14, and so on….
OR
AMRAP in 7:00:
3 power cleans, 155/105
3 shoulder-to-overhead, 155/105
6 power cleans
6 shoulder-to-overhead
9 power cleans
9 shoulder-to-overhead
and so on…
+
5:00-10:00 coach-led mobility

notes: clean & jerk for the strength work only if you’re already proficient overhead, otherwise the greater long-term benefit will come from the complex/wall walk pairing

3 sets as warm-up:
15 light band pull-apart
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
8-10 (4-5/side) alternating front rack reverse lunges, moderate & controlled throuhgout
5-10 scap pull-ups
+
3 sets for PU/MU reps:
2:00 of [25 wall balls + max in remaining time pull-ups, CTB pull-ups, OR muscle-ups (bar or ring)]
2:00 rest
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
300m run
250m row or ski erg
20 single-arm DB power cleans, moderate/tough
*partners trade off completed movements
+
easy walk cool-down or coach-led mobility

2 rounds as warm-up:
10 alternating toe touches from plank
10 overhead squats w/pvc pipe or empty bar
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
3 front squats, 22X1
3-6 strict pull-ups
OR
1 squat clean
1 hang squat clean
1 front squat
3-6 strict CTB pull-ups
+
For time:
50 single-arm DB/KB overhead alternating reverse lunges (switch arms after 25)
500m row or 500m ski or 1 mile bike
50 single-arm DB/KB overhead alternating reverse lunges (switch arms after 25)
+
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 bear crawl
30m walking lunges
+
5:00-10:00 coach-led mobility