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 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy, smooth effort:
:20 L-sit accumulation (any variation)
20 light alternating Russian kettlebell swings
40 single- or double-unders
400m row/ski/run or .5 mile Echo Bike or 800m bike erg (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility

3 rounds as warm-up w/empty bar:
5-7 bent-over rows
5-7 hang power cleans
5-7 front squats
5-7 shoulder-to-overhead
+
Every 4:00 for 24:00 (6 sets):
2 front squats (can go from rack) or 2 touch-and-go squat cleans
.3 mile bike or 200m row or 200m ski erg @ 90-95% effort (save something for the intervals)
+
3 sets for total reps:
:30 calories – your choice bike/row/ski
:30 rest
+
5:00-10:00 coach-led mobility work

3 rounds as warm-up:
:30 relaxed hang from bar
5/side KB suitcase deadlilfts, slow
10 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 1 halting clean-grip deadlift (:02 pauses just below the knees on the way up & down)
2nd: 4-6 DB floor presses
+
21-15-9 for time:
Power cleans, 135/95
Handstand push-ups
OR
3 rounds for time:
25 T hand-release push-ups
25 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
:30 hang from bar
20 light Russian kettelbell swings
5 goblet squat curl to halo
+
Every :90 for 15:00 (5 sets of each):
1st: 3 1 & 1/4 front squats
2nd: 1-2 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 w/10:00 cap:
45 pull-ups
90 wall balls
135 double-unders
OR
For time w/10:00 cap:
135 double-unders
90 wall balls, 30/20 to 10
45 CTB pull-ups
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
Calories – off every 2:30 for 10 alternating DB snatches + 10 burpees
*only 1 partner works 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
+
Every 2:30 for 15:00 (6 sets):
1 snatch
OR
1 clean
*full or power
+
AMRAP in 10:00:
10 toes-to-bar or pull-ups (your choice)
200m run

OR

same warm-up
+
AMRAP in 15:00:
Muscle-ups (ring or bar), run 400m every time you break
+
10:00 to build to a max snatch or clean
+
5:00-10:00 coach-led mobility