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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For completion as warm-up:
15m slow bear crawl
500m row
8 alternating Turkish get-ups

Every :90 for 15:00 (5 sets of each):
1st: 2 clean pulls + 2 power cleans
2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up…
+
For time:
40 kettlebell swings
800m run
40 burpees w/2-hand touch to target 4-6” above standing reach
+
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 :90 for 12:00 (4 sets of each):
1st: 8-10 alternating front rack reverse lunges, as heavy as possible w/control throughout
2nd: :15/side star plank – add a light DB in raised arm if these are easy
+
Every :60 for 10:00 (10 sets) – if you do not complete the required work within any :60 window this will turn into an AMRAP for the remainder of the 10:00:
5 toes-to-bar
10 air squats
15 double-unders
+
5:00-10:00 mobility work – coach-led

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

For time in teams of 3 w/only 1 working at a time:
1600m run
150 power clean (light up to 95/65 – scale so sets of 5-10/person are reasonable when fresh) OR tough Russian kettlebell swings (still do-able in sets of 10)
140 burpees w/lateral hop over bar
+
5:00-10:00 coach-led mobility

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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, 5-4-3-3 building so last set is heavy, 20X1; begin a set every 3:00
+
AMRAP in 7:00:
1 DB thruster – select a weight that allows for 10+ unbroken when fresh
1 pull-ups (CTB if proficient)
2 DB thrusters
2 pull-ups
3 DB thrusters
3 pull-ups
and so on…
+
5:00-10:00 coach-led mobility

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