3 rounds as warm-up:
5/side bottoms up KB press
5/side reverse lunge to knee lift

On a single 15:00 clock build to a tough front squat triple, then add a bit more for a moderate/tough single
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5 rounds for time w/10:00 cap:
10 row or bike calories
10 burpees
10 goblet squats, light/moderate – should have no issue completing these unbroken
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5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
5m penguin walk (on heels, toes up)
5m inchworm
5m duck walk
:05 chin-over-bar hold
:05 hold w/elbows @ 90 degrees
:05 dead hang
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Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean high pull + 1 power clean, moderate/tough loads
2nd: :10-:15/side star plank – if these are easy weight w/a light DB in the raised arm
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3 rounds for total reps, pick up where you left off each round:
3:00 of (3 power cleans up to 135/85 + 3 strict handstand push-ups + 30 double-unders)
:60 rest
*can be done from a pike off of box or sub 6 tough seated on ground DB presses
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5:00-10:00 coach-led mobility work

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3 sets as warm-up:
3 slow inchworms
3 slow v-ups
3/side 1-arm DB hang clean & jerk
20 alternating hip hinges

Every 2:00 for 5 sets:
5 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held physically touching the abdomen for a full :01 at the top of each rep
*accumulate 5 overhead squats w/a band while resting, emphasis on improving range of motion and overhead position w/a :02 pause in the hole each rep
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AMRAP in 10:00:
10 CTB pull-ups
20 wall balls
*or select a challenging upper body pull that will allow for rounds to be completed in roughly 2-3 minutes – muscle-ups, band-assisted pull-ups, chin-over-bar pull-ups, etc.
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5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

For times on a running clock w/a partner – split all work as desired w/only 1 working at a time:
3 rounds of (30 row calories + 20 burpees w/lateral hop over the rower)
rest until 12:00 – so… the faster you go, the more rest you get!
3 rounds of (150 double-unders + 30 kettlebell swings)
*if we have a large class half will begin on the row couplet and half on the double-under couplet, then switch
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optional 3 sets not for time:
10-12 alternating DB curl
10-12 band tricep pressdowns

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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 band pull-aparts + 10 light kettllebell swings + 1-2 wall walks)

Every :90 for 12:00 (4 sets of each):
1st: 5 back squats, 30X1
2nd: 5/side 1-arm bent-over DB row
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AMRAP in 12:00:
400m run
max in remaining time of (3 strict pull-ups + 6 toes-to-bar + 9 box jumps w/step-down @ 24/20 + 12 air squats)
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5:00-10:00 coach-led mobility

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For completion as warm-up:
500m row easy
30m unweighted walking lunges w/reach overhead and twist
:30 passive hang from bar
10 empty barbell overhead shrugs w/pause @ top

10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
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Not for time:
400m 1-arm Farmer’s walk, heavy – switch side as needed, goal is to never put down the weight
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3 sets:
:15 bike easy
:15 bike hard
2:30 rest

5:00-10:00 mobility work – coach-led

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