3 sets as warm-up:
5/side 1-arm DB shoulder press
10 alternating KB pull-throughs
:20 hollow rock or tuck knee hang from bar/rings

Every :60 for 10:00:
1 moderate power snatch or 1 power clean OR if you’re already efficient and in the mood to build to a heavy single, go for it…
+
Every :60 for 20:00 (5 sets of each) all @ moderate, sustainable effort – no drop-off round-to-round:
1st: :30 perfect hand-release push-ups
2nd: :30 kettlebell swings, light/moderate
3rd: :30 double-unders
4th: :30 row
+
5:00-10:00 coach-led mobility work

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2 rounds as warm-up:
15m bear crawl
15m walking lunges w/reach overhead
5/side DB crossbody deadlifts

Every :90 for 15:00 (10 sets):
1 squat clean
1-3 strict pull-ups or 3 tough bent-over DB rows (no bands, Australian, ring rows, or other variations today)
+
For time:
27 thrusters, 45/35
15 toes-to-bar
21 thrusters
15 toes-to-bar
15 thrusters
15 toes-to-bar
9 thrusters
+
5:00-10:00 coach-led mobility work

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2 rounds as warm-up:
60 single-unders or 30 double-unders
10 alternating DB thrusters (so 2 DBs, but alternate which arm goes overhead each rep)
:05-:15 chin-over-bar hold
:15 passive hang from bar

Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 snatch-grip deadlift, 31X1
2nd: :30-:45 plank on forearms
+
3 rounds for time w/10:00 cap:
48 double-unders
16 alternating DB snatches, up to 50/35
12 burpees w/lateral hop over the DB
+
5:00-10:00 mobility work – coach-led

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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time in teams of 3, only 1 person works @ a time and team must rotate through in the same order throughout:
75 row calories
150 box step-up/step-downs w/wall ball, 20
75 toes-to-bar
150 wall balls
75 row calories
+
3 sets optional:
12-16 alternating DB curls
20 tricep band pressdowns

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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)

Every :90 for 15:00 (10 sets):
1 power clean
1 push press
1 push jerk
1 split jerk
*keep loads light/moderate and emphasis quality footwork/movement/positions, feel the difference between the 3 shoulder-to-overhead variations
+
AMRAP in 8:00:
24 double-unders
12 push-ups
24 double-unders
6 DB deadlifts
6 DB power cleans
*same load for both DB movements, should be challenging for the power cleans
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
500m row easy
30m bear crawl
300m row moderate
30m bear crawl
100m row hard

Every :90 for 12:00 (4 sets of each):
1st: :45 upper pulling gymnastics practice (toes-to-bar, any pull-up, muscle-up)
2nd: :45 upper pressing gymnastics practice (handstand walk/hold, wall walk, strict or kipping handstand push-ups, ring or bar dips)
+
15:00 @ easily sustainable effort:
300m row or .5 mile Assault Bike
15m offset carry (1-arm Farmer’s carry & 1-arm overhead carry)
:30 plank
15m offset carry
+
5:00-10:00 mobility work – coach-led

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