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:
:15 L-sit accumulation (any variation)
15m/side tough single-arm Farmer’s walk
300m row/ski/run or .3 mile Echo Bike or 600m bike erg (something you didn’t do yesterday if possible)
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
5 scap pull-ups
+
AMRAP in 5:00:
Strict handstand push-ups OR absolutely perfect push-ups – chest and only chest touching the ground w/no pause @ the bottom, perfect plank w/straight elbows @ top
+
Every 4:00 for 20:00 (5 sets):
10-8-6-4-2 touch-and-go deadlifts OR 10 tough Russian kettlebell swings
.3 mile bike or 200m row or 200m ski or 200m run @ 95% effort
*so first set 10 DLs, second set 8, and so on… can increase load as you go or stay even across
+
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 :90 for 15:00 (5 sets of each):
1st: 2 1 & 1/4 front squats
2nd: 2 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible given the fewer reps)
+
For time:
30-20-10 alternating DB rows from plank
30-30-30 alternating reverse lunges, dual DBs @ shoulders
*same DBs for both movements
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
1 wall walk
3/side KB suitcase deadlilfts, slow
5 goblet squats
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 shoulder press
1 push press
1 jerk (push or split)
+
AMRAP in 7:00:
7/side single-arm DB hang clean & jerk
21 double-unders
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
Toes-to-bar
Alternating prisoner box step-ups
Calories – your choice
*partners alternate movements throughout and can switch at any time
*reps of each movement are entirely up to you, though you must complete at least 1 rep/cal each 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 power snatch single
build to a challenging power clean single
+
For time:
50 alternating DB snatches, heavy
50 burpees w/lateral hop over DB
+
5:00-10:00 coach-led mobility