3 sets easy of (15-30 single- or double-unders + 5 kettlebell deadlifts + 5 Russian kettlebell swings + 5 goblet squats)

Every :90 for 15:00 (5 sets of each):
1st: 1 clean (power or squat) + 1 front squat w/:03 pause in the hole + 1 front squat w/no pause
2nd: 1-2 supinated strict pull-ups (add weight or use band assistance to make 1-2 challenging, heavier load or lighter band than last week)
+
For time w/9:00 cap:
63 double-unders
3 rounds of (7 burpees + 7 toes-to-bar)
45 double-unders
3 rounds of (5 burpees + 5 toes-to-bar)
27 double-unders
3 rounds of (3 burpees + 3 toes-to-bar)
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
:90 row easy
:15 rest
:30 handstand hold
:15 rest
:60 row moderate
:15 rest
3 wall walks
:15 rest
:30 row hard
:15 rest
6 fast burpees

10:00 gymnastics practice – pick an upper press to pair w/rope climb footwork drills
+
10:00 @ 60-70% effort – very easy, focus on quality movement over speed and stick to the tempos:
5 ring rows or Australian CTB pull-ups, 10X1
:30 bent-knee hollow hold
5 ring rows or Australian CTB pull-ups, 10X1
3/side KB windmill
+
4 sets:
30m reverse sled drag, heavy!
rest as needed

5:00-10:00 mobility work – coach-led

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For completion as warm-up:
15m walk on toes
15m walking lunge
15m wall on heels
15m walking lunge
10 alternating KB windmills, 4111

AMRAP in 30:00 in teams of 3, trade off all work as desired w/just 1 working at a time:
1000m run
50 hang power cleans, 95/65
50 weighted sit-ups w/DB held @ chest – partner can anchor feet
+
5:00-10:00 mobility work – coach-led

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SCHEDULE NOTICE: just a single class today @ 900, even though it’s (relatively) early it will probably be hot, bring water!

4 sets as warm-up:
2 alternating Turkish get-ups
10 band pull-aparts

Every :60 for 8:00:
1st: 8 DB thrusters, moderate/tough unbroken
2nd: 6-12 pull-ups – must be able to be completed within :30 for all rounds
+
Every :60 for 8:00:
1st: 15m bear crawl + 15m walking lunges
2nd: :30 row @ moderate effort
+
Every :60 for 8:00:
1st: :30 double-unders
2nd: :30 bike @ moderate effort
+
5:00-10:00 coach-led mobility work

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SCHEDULE NOTICE: just a single 0900 class tomorrow, July 4th, expect a challenge and be sure to bring water, going to be hot…

Monday, 04.02
3 rounds as warm-up:
15m slow bear crawl
15m fast bear crawl
5 burpee broad jumps – begin sub-maximal and increase effort as you go

Every 2:00 for 14:00 (7 sets):
1 snatch pull
1 power snatch
3 hang power snatches from just below the knees
*keep all sets light/moderate, the reps will add up and the goal here is to refine a technical component of the lift
+
For time w/10:00 cap:
10-9-8-7-6-5-4-3-2-1 burpees
1-2-3-4-5-6-7-8-9-10 tough unbroken Russian kettlebell swings
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

AMRAP in 24:00 w/a partner, trade off completed stations:
1 round of (5 pull-ups + 10 push-ups + 15 air squats)
200m run
60 double-unders
+
optional 3 sets not for time:
10-15 moderate band pull-aparts
10-15 moderate band pressdowns
10-15 unweighted hip extensions or light reverse hypers

Post result to comments.

SCHEDULE NOTICE: no 1000 class today as the gym will be closed from 10-12 for a free shoulder mobility clinic w/Dr. Rob Balza from 1000-1200 – if interested you must register through the link in our newsletter