For completion as warm-up:
30m slow bear crawl
:30 hollow rock
400m run

Every :90 for 15:00 (5 sets of each):
1st: 1 clean pull + 2 power cleans, building to tough
2nd: 1/side Turkish get-up, moderate slow & controlled
+
For time:
500m row
40 Russian kettlebell swings, moderate
30 tough 1-arm DB shoulder-to-overhead
+
5:00-10:00 coach-led mobility work

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For completion as warm-up:
15m bear crawl
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
3 wall walks

Every :60 for 12:00 (4 sets of each):
1st: 5-6 L leg front rack reverse lunges
2nd: 5-6 R leg front rack reverse lunges
3rd: :30 front leaning rest on ground – add plate to back if these are easy
+
For total reps:
4:00 strict pull-ups or muscle-ups (if proficient)
:30 rest
3:00 wall balls
:30 rest
2:00 toes-to-bar
:30 rest
:60 double-unders
+
5:00-10:00 mobility work – coach-led

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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)

A. Front squat, 4-3-2 building so last set is heavy, 20X1; begin a set every 3:00
+
Every :60 for 10:00:
1st: 6 alternating DB rows from plank
2nd: 10-20 med ball Russian twists
+
AMRAP in 6:00:
35 double-unders
25 push-ups
15 pull-ups
+
5:00-10:00 coach-led mobility

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2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)

10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
+
10:00 @ very easy pace of (3 wall walks [or :30 FLR on ground/rings] + 1 lap around the rig tough DB Farmer’s walk + 50 single-unders)
3:00 rest
10:00 @ easy pace of (10 box jump or step-up w/step-down + 1 lap around rig bear hug sandbag or med ball carry + :30 front leaning rest on ground or rings)
+
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 (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)

Every :90 for 15:00 (5 sets of each):
1st: 3 thrusters, build in weight so only last triple is truly tough
2nd: 3-6 strict pull-ups (weighted if possible w/DB between feet) OR 3 pull-up negatives w/:05 descent
+
15:00 @ 90% aerobic w/a partner trading off completed rounds:
15 row calories
15 wall balls
+
5:00-10:00 coach-led mobility work

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