3 rounds as warm-up:
:30 relaxed hang from bar
3 x (1 prisoner air squat + 1/side prisoner alternating forward lunges + 1/side prisoner alternating reverse lunges)

10:00 to build to a challenging squat clean for the day
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AMRAP in 5:00:
1 squat clean
2 alternating front rack reverse lunges
1 front squat
*select a challenging load that still allows for roughly 10 rounds w/solid mechanics throughout (particularly on the lunges), should feel more like a grind than a tough breathing piece
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Every :60 for 10:00 (5 sets of each):
1st: 4-6 L-arm 3-point DB rows, 20X1
2nd: 4-6 R-arm 3-point DB rows, 20X1
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5:00-10:00 coach-led mobility

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2-3 rounds as warm-up:
15m slow crawl forward
15m slow crawl backward
5/side single-leg KB Romanian deadlift to knee raises – light, slow, and controlled

Every :90 for 15:00 (5 sets of each):
1st: 3 halting clean-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-6/side 1-arm DB shoulder presses w/:01 pause overhead
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4 rounds for total pushing reps:
2:00 of (300/250m row + max in remaining time of single-arm DB shoulder to overhead)
2:00 rest
*pick a heavy DB, and switch arms as desired with the intent of keeping things relatively even side-to-side across the 4 total rounds
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5:00-10:00 mobility work – coach-led

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3 rounds easy:
10 band passthroughs
5 air Kang squats
5 scap pull-ups

Every 3:00 for 5 sets:
2 back squats – build to tough as long as positions are spot on, get in a bit of scap work during the rest (ext/int rotations, pull-aparts, more passthroughs if overhead mobility is a limiter, dead hang to inverted, etc.)
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For time w/10:00 cap:
45 wall balls
45 toes-to-bar
45 wall balls
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5:00-10:00 coach-led mobility

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On a running 60:00 clock:
05-15: 10:00 veeeeeery easy of 20 single-unders + 10 calories (your choice) + 5 push-ups
20-30: every :60 for 10 sets: 1 hang power snatch or hang power clean w/:01 pauses just below knees & @ catch before standing up, empty bar – goal is proper positions @ knees, hip contact, & solid catch position (in that order)
35-45: AMRAP in 10:00 of 15 calories + 30m heavy carry (med ball, Farmer’s walk, dual KB front rack or overhead, etc.)
50: max 2-arm hang from bar

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Dynamic mobility work – coach-led

AMRAP in 21:00 in teams of 3:
5 burpees
6 alternating DB snatches, tough
7 calories – your choice row/ski/bike
*teammates trade of completed rounds, with the intent of finishing each round as fast as possible
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3 sets not for time:
20/side single-arm band press downs
20 med ball Russian twists
20 dual DB curls

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3 sets as warm-up:
7 scap pull-ups
5 prisoner Kang squats
3 inchworms

Every :60 for 14:00 (7 sets of each):
1st: 1 hang squat clean or hang squat snatch, build to moderate/tough as prep for the AMRAP
2nd: 1-2 strict pull-ups (band-assist/weight as needed to make tough) OR 1 bar or ring muscle-up
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AMRAP in 7:00:
3 hang squat cleans or hang squat snatches, 95/65
3 pull-ups
6 hang squat cleans or hang squat snatches
6 pull-ups
9 hang squat cleans or hang squat snatches
9 pull-ups
And so on, adding 3 to each movements each round
OR
AMRAP in 7:00:
3 hang squat cleans or hang squat snatches, 115/75
3 bar or ring muscle-ups
6 hang squat cleans or hang squat snatches
3 bar or ring muscle-ups
9 hang squat cleans or hang squat snatches
3 bar or ring muscle-ups
And so on, adding 3 to the barbell & keeping the MUs @ 3 throughout
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5:00-10:00 coach-led mobility

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