2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
:10 chin-over-bar hold

Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground (a full squat clean counts as the first)
2nd: max strict pull-ups in :30
+
AMRAP in 8:00:
20 toes-to-bar
40 wall balls
80 double-unders
+
5:00-10:00 coach-led mobility work

Post results to comments.

SCHEDULE NOTICE: 600, 1030, 430 classes only today (530 & 630 are canceled) – regular schedule resumes tomorrow

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

For time, w/a partner, to the tune of “12 Days of Christmas” (so 1 thruster, then 2 front squats + 1 thruster, then 3 push presses + 2 front squats + 1 thruster, and so on…):
1 thruster, up to 95/65
2 front squats
3 push presses
4 hang power cleans
5 deadlifts
6 alternating reverse lunges
7 burpees
8 bent-over rows
9 sit-ups
10 push-ups
11 ground-to-overhead any way (snatches or clean & jerk)
12 wall walks or muscle-ups or strict CTB pull-ups
+
5:00-10:00 coach-led mobility

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 wall balls)

Every :90 for 12:00 (4 sets of each):
1st: 5 light/moderate back squats – a bit of a de-load for these, nothing tough!
2nd: 5/side 1-arm DB push press, tough
+
For time w/10:00 cap:
50 double-unders
4/2 muscle-ups or 10 pull-ups
40 double-unders
4/2 muscle-ups or 10 pull-ups
30 double-unders
4/2 muscle-ups or 10 pull-ups
20 double-unders
4/2 muscle-ups or 10 pull-ups
10 double-unders
4/2 muscle-ups or 10 pull-ups
+
5:00-10:00 coach-led mobility

Post results to comments.

For completion as warm-up:
10 DB Cuban presses
30m bear crawl
15m inch worm
15m crab walk

Every :60 for 10:00 (5 sets of each):
1st: :10-:20 kipping practice
2nd: :10-:20 handstand hold or 5-10m handstand walk or :20 hollow hold
+
10:00 @ moderate pace of (30m tough sled drag + 30m heavy Farmer’s walk + 30m tough double KB, med ball, or sand bag front rack carry)
5:00 rest
10:00 @ moderate pace of (12 hip extensions + 14 sit-ups + 16/12 row or Assault Bike calories)
+
5:00-10:00 mobility work – coach-led

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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (5-10m overhead duck walk + :20 hollow hold)

Every 2:00 for 10:00 (5 sets):
3 hang squat snatches OR 3 hang squat clean, solid reps over absolute load
+
AMRAP in 15:00 w/a partner, trade off all work as desired:
50 row calories
40 air squats w/2-hand touch to target 6”+ above standing reach
30 pull-ups
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
5/side 1-arm DB push press w/:02 pause @ top
5/side DB suitcase deadlifts
:20 hollow rock

Every :90 for 15:00 (5 sets of each):
1st: 1 clean pull w/:03 pause below knees + 1 clean pull w/no pause + 1 power clean
2nd: :10-:20/side star plank – from hand or forearm
+
AMRAP in 8:00:
4 strict handstand push-ups or 4 strict dips or 8/4 perfect push-ups w/:01 pause @ top
4 hang power cleans, moderate/tough
+
5:00-10:00 mobility work – coach-led

Post results to comments.