3 sets as warm-up:
:15-:30 plank on ground
:10-:20 hang from bar
10 pvc or band overhead squats

Every :90 for 15:00 (5 sets of each):
1st: 5 front squats, 20X1
2nd: 5/side 3-point DB rows, 20X1
+
For time:
45 air squats
90 double-unders
45 air squats
90 double-unders
45 air squats
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m forward walking lunges
15m backward walking lunges
15m forward bear crawl
15m backward bear crawl

AMRAP in 30:00 w/a partner:
10 wall walks
200m Farmer’s walk
400m run
*partners trade off as desired w/only 1 working at a time, tag out w/each switch, non-working partner and DB/KBs must stay within the rig during the wall walks and run (both partners can be outside for the Farmer’s walks and trade off as needed)
+
5:00-10:00 mobility work – coach-led

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SCHEDULE NOTICE: we will only be open for a single class today @ 930… happy 4th!

3 rounds easy:
5 v-ups
5 air squats
5 scap push-ups
5 air squats

Every :60 for 15:00 (5 sets of each):
1st: 8 toes-to-bar or AbMat sit-ups w/fingers touching head throughout
2nd: 5/side 1-arm DB hang clean & jerk
3rd: :30 row or bike
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Every :60 for 15:00 (5 sets of each):
1st: 8 burpees
2nd: 10 alternating DB snatches
3rd: :30 jump rope – singles or doubles
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5:00-10:00 mobility work – coach-led

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SCHEDULE NOTICE: we will only have a single class tomorrow @ 930

For completion as warm-up:
10 tiny kip swings (hollow-to-arch)
15m bear crawl forward
15m bear crawl backward
10 medium kip swings
5-10m duck walk forward
5-10m duck walk backward
10 big kip swings

Every :90 for 12:00 (8 sets):
3 back squats @ 50-60% of max, 10X0 – intent is speed throughout
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AMRAP in 12:00:
20 strict pull-ups
400m run or 35/25 bike calories
*band-assist the strict pull-ups to ensure a set of 5-10 would be possible when fresh – though even smaller sets are still likely to be the best plan here…
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
20 single-unders
10 double-unders (or 20 more single-unders)
5/side single-arm/single-leg DB Romanian deadlifts
5/side plank clamshells

Every 2:00 for 14:00 (7 sets):
1 power snatch from a :01 pause just below the knees
1 power snatch
*moderate loads you can move well
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For reps:
5:00 strict handstand push-ups, ring dips, or push-ups
:60 rest
3:00 kettlebell swings
:60 rest
:60 burpees
+
5:00-10:00 coach-led mobility

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