3 rounds as warm-up:
50 single-unders
5/side 1-arm DB thrusters
:10 chin-over-bar hold
:10 passive hang from bar

Every :90 for 15:00 (5 sets of each):
1st: 3 squat clean singles (:05-:10 between reps)
2nd: max strict pull-ups in :45
+
For time w/10:00 cap:
42 wall balls
21 toes-to-bar
30 wall balls
15 toes-to-bar
18 wall balls
9 toes-to-bar
+
5:00-10:00 mobility work – coach-led

Post results to comments.

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

Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts, 31X1
2nd: :15/side star plank
+
For reps:
5:00 handstand push-ups or wall walks or heavy seated on floor DB shoulder presses
:60 rest
3:00 kettlebell swings, up to 70/53 overhead
:60 rest
:60 burpees
+
5:00-10:00 coach-led mobility work

Post results to comments.

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

10 rounds for time w/a partner, alternate completed rounds so that each does 5:
30 double-unders
6 CTB pull-ups
6 DB thrusters, tough!
3 CTB pull-ups
3 DB thrusters
+
abs, bis, & tris work of choice

Post result to comments.

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 (5 sets of each):
1st: 3 back squats, 20X1
2nd: 3/side 1-arm DB split jerk – treat as split jerk tech work w/moderate loads
+
For time:
500m row
.5 mile Assault Bike
+
3 sets not for time:
10-20 alternating DB curls
20 tricep band pressdowns
+
5:00-10:00 mobility work

Post results to comments.

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

Every :60 for 12:00 (4 sets of each):
1st: :30 toes-to-bar, gymnastic, butterfly, or muscle-up kipping practice
2nd: :30 handstand hold or 5-10m handstand walk or :20 hollow hold
3rd: :30 double-under practice
*kipping & handstand practice can be skill- or rhythm-based or actual full reps – either way, avoid fatigue and missed reps
+
Every :60 for 16:00 (4 sets of each):
1st: 10 weighted hip extensions + :10 Sorensen hold @ top of last rep
2nd: 30m tough Farmer’s walk
3rd: :60 Assault Bike or row @ moderate/tough but sustainable effort
4th: rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds as warm-up:
5/side 1-arm DB shoulder press
5/side DB crossbody deadlift, 3111
:20 hollow rock/hold

Every :90 for 12:00 (4 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: :20-:40 plank on forearms – maintain hollow position, long neck, and packed scaps throughout
+
Death by burpee up to minute 15:
min 1: 1 burpee
min 2: 2 burpees
min 3: 3 burpees
…
min 14: 14 burpees
min 15: max burpees
*workout ends if you do not complete the allotted burpee reps within the minute
+
5:00-10:00 mobility work – coach-led

Post results to comments.