3 rounds as warm-up:
5/side bottoms up KB press
10 alternating DB rows from plank, light/moderate load
10/side single-leg glute bridges, 10X1

A. Front squat, build to a tough triple in 12:00
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Every 2:00 for 16:00 (4 sets of each):
1st: 15-25 wall balls – pick an appropriate number of reps that allows you to both walk tomorrow and be completed in roughly :60 each round
2nd: 300/250m row
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5:00-10:00 coach-led mobility work

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3 sets as warm-up:
5 inchworms
5/side light 1-arm DB upright rows
20 alternating hip hinges

Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 2 power clean singles, moderate/tough loads
2nd: 5/side plank rotations
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3 rounds for time w/10:00 cap:
45 double-unders
21 hand-release push-ups
12 deadlifts, light/moderate up to 185/125 – should be achievable unbroken
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5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
5m duck walk
5m penguin walk (on heels, toes up)
:05-:10/side 1-arm hang from bar
10 alternating single-leg hip hinges
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Every 2:30 for 4 sets:
6-8 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held actually touching the abdomen for a full :01 at the top
*accumulate 5-10 overhead squats w/a band while resting, emphasis on improving range of motion and overhead position
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3 rounds for even reps:
4:00 of [4 strict pull-ups + 8 goblet squats + 4 strict toes-to-bar (or v-ups) + 8 alternating reverse goblet lunges]
:60 rest
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5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner, split all work as desired w/only 1 working at a time:
10 wall walks or 50 handstand push-ups (or any combo, 1 wall walk = 5 handstand push-ups)
100 double-unders
50 heavy Russian kettlebell swings
100 double-unders
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optional 3 sets not for time:
20 alternating DB curl
20 band tricep pressdowns

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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (5/side single-arm DB upright row + :10-:30 handstand hold + 10 alternating reverse goblet lunges)

Every :90 for 15:00 (5 sets of each):
1st: 4 front squats, 40X1
2nd: 4-6/side 3-point DB rows, 20X1
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For total reps:
5:00 strict pull-ups
:60 rest
3:00 anchored sit-ups – fingertips must touch temples throughout
:60 rest
:60 air squats – push the pace as much as possible while maintaining full range of motion
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5:00-10:00 coach-led mobility

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For completion as warm-up:
500m row easy
30 air squats
:05-:10/side 1-arm hang from ring or bar
15 scap push-ups
500m row moderate

10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
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4 sets:
30m DB/KB Farmer’s walk, as heavy as possible w/no breaks
30m bear crawl
*rest as needed throughout, though all 4 sets should be completed within 10:00
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2 sets:
45m tough prowler push w/straight arms (so down, up, & back down the rig)
rest as needed

5:00-10:00 mobility work – coach-led

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