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?)
+
15:00 @ easily sustainable effort:
15m/side single-arm KB overhead carry
15m/side single-arm KB front rack carry
15m/side single-arm KB Farmer’s walk
300m row/ski/run or .3 mile Echo Bike or 600m bike erg (something you didn’t do yesterday if possible)
*same KB for all carries, heaviest you carry overhead in solid positions
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 prisoner Kang squats
5 scap push-ups
5 scap pull-ups
+
On a running 25:00 clock:
max unbroken wall balls
+
rest until 10:00, then for time w/5:00 cap:
50 toes-to-bar OR 25 bar muscle-ups
+
rest until 20:00, then AMRAP in 5:00:
500m row or 500m ski erg or 1000m bike erg
max in remaining time walking lunges holding wall ball (every 12′ = 1 rep)
+
5:00-10:00 coach-led mobility work

3 rounds as warm-up:
3/side KB suitcase deadlilfts, slow
3 pvc shoulder presses
3 pvc push presses
3 pvc jerks
+
Every :90 for 15:00 (10 sets, 5 of each)
sets 1-5: 1 power clean + 1 shoulder press + 1 push press
sets 5-10: 1 power clean + 1 push press + 1 jerk (push or split)
+
For time:
30-20-10 burpees
30-30-30 single-arm DB power cleans
*switch arms at any point throughout on the DB clean
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
:20 hang from bar
10 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :90 for 15:00 (5 sets of each):
1st: 1 1 & 1/4 front squat
2nd: 1 strict pull-up, weight or band-assist to ensure all singles are challenging (can build to a max if adding weight)
+
AMRAP in 7:00:
7 hang squat cleans, 115/75
28 double-unders
OR
AMRAP in 7:00:
7 heavy goblet squats
28 double-unders or 56 single-unders
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
10 T hand-release push-ups or handstand push-ups
10 calories – your choice
10 kettlebell swings
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 squat snatch or hanbg squat clean single
+
For time:
50 pull-ups
50 thrusters, 45/35 – yep, empty bar
OR
For time:
21/14 bar muscle-ups
21 overhead squats, 155/105
+
5:00-10:00 coach-led mobility