3 rounds as warm-up:
5/side bottoms up KB press
10 light DB death march steps
10/side single-leg glute bridges, 10X1

15:00 to build to a moderate clean & jerk
+
5 rounds for time:
200m run
6 ground-to-overhead, up to 135/85
+
5:00-10:00 coach-led mobility work

Post results to comments.

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
+
Every 2:30 for 4 sets:
5-6 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/pauses in the hole each rep
+
AMRAP in 8:00:
8 front squats (from the ground), up to 115/75
8 toes-to-bar
8 alternating reverse front rack lunges
8 pull-ups
*use DBs if front rack flexibility is a limiter the barbell
+
5:00-10:00 coach-led mobility work

Post results to comments.

3 sets as warm-up:
3 slow inchworms
6 light DB upright rows (both arms this week)
18 alternating hip hinges

Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean pull + 1 power clean, build to moderate/tough loads
2nd: :15/side star plank
+
3 rounds for even reps:
4:00 of (4 strict handstand push-ups* + 8 tough Russian kettlebell swings + 4 burpees + 24 double-unders)
:60 rest
*can be done from a pike off of box/bench or sub 4 tough seated on ground DB presses
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner, split all work as desired w/only 1 working at a time:
50 burpees
100 double-unders
10 muscle-ups or 50 pull-ups (or any combo w/1 muscle-up = 5 pull-ups)
100 double-unders
+
optional 3 sets not for time:
16 alternating DB curl
16 band tricep pressdowns

Post result to comments.

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

Every :90 for 12:00 (4 sets of each):
1st: 5 clean-grip deadlifts, 31X1
2nd: 5/side 1-arm DB shoulder press
+
3 rounds for time w/10:00 cap:
15 DB deadlifts
12 DB hang power cleans
9 DB squats w/DBs @ shoulders
6 DB shoulder-to-overhead
*select the heaviest loads you believe you’ll be able to complete the work within the cap
+
5:00-10:00 coach-led mobility

Post results to comments.

For completion as warm-up:
500m row easy
30m unweighted walking lunges
: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
+
3 sets:
15m Farmer’s walk, as heavy as possible
15m med ball or sand bag bear hug carry, can use double KB front rack if available ball/bags are too heavy
15m bear crawl
*rest as needed but complete all work in under 10:00
+
2-3 sets:
60m tough prowler push w/straight arms (so down, up, & back down the rig)
rest as needed

5:00-10:00 mobility work – coach-led

Post results to comments.