3 rounds as warm-up:
5 scap pull-ups
5 scap push-ups
10 alternating DB snatches, light
*all movement slow & controlled

Every :60 for 10:00 (5 sets of each):
1st: 5 L DB hang clean & jerk
2nd: 5 R DB hang clean & jerk
*goal is to find the heaviest DB you can complete 5 reps on both sides
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Every :60 for 10:00 (5 sets of each):
1st: 8 fast burpees
2nd: :30 row @ increasing intensity – treat as warm-up/prep for the 500m
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For time:
500m row
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
5-10m crawl forward
5-10m crawl backward
5 prisoner Kang squats
5 slow pvc passthroughs

Every 3:00 for 5 sets:
1 power clean & jerk
3 power cleans
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For total reps:
2:00 of (5 dual DB power cleans + 10 dual DB deadlifts + max in remaining time of strict handstand push-ups OR perfect push-ups)
2:00 rest
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5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time w/a partner:
100 calories – your choice row/bike/ski
100 wall balls
100 pull-ups
100 wall balls
+
optional abs/bis/tris of choice

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2 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 scap pull-ups

10:00 to build to a moderate deadlift triple – definitely not a max!
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3 rounds for total reps:
:60 tough single-arm DB shoulder-to-overhead – switch arms every 5 reps
:60 rest
:60 Russian kettlebell swings
:60 rest
:60 burpees
:60 rest
:60 row calories
:60 rest
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5:00-10:00 coach-led mobility

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We will be open today from 1000-1130 only! No official class, but feel free to stop in and get in some work.

10:00-15:00 easy bike/row/ski
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15:00-30:00 gymnastics practice, Turkish get-ups, and/or abs/bis/tris(/calves/neck?!?) of choice
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10:00-15:00 easy bike/row/ski

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3 rounds as warm-up:
5 scap pull-ups
5 scap push-ups
10 alternating prisoner step-ups
*all movement slow & controlled

10:00 to build to a heavy set of 15m unbroken walking lunges w/dual DB @ shoulders, KBs in front rack, or bag/ball @ shoulder or bear hug
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Every :60 for 10:00 (5 sets of each):
1st: 10 wall balls
2nd: 10 sit-ups w/wall ball
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AMRAP in 5:00:
Strict pull-ups, perform 15 double-unders or 5 bike calories every time you break
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5:00-10:00 coach-led mobility

Post results to comments.