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, 6-6-5-5 building so last set is heavy, 20X1; begin a set every 3:00
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3 rounds for time w/15:00 cap:
400m run
21 kettlebell swings, light/moderate up to 53/35
12 burpees
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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
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10:00 @ very easy pace of (3 wall walks + 4 DB power cleans + 5 DB deadlifts + 60 single-unders)
5:00 rest
10:00 @ easy pace of (15m/side heavy Farmer’s walk + 30m sandbag bear hug or front rack carry + 450m row or 400m run)
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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 :60 for 12:00 (12 total sets, 3 of each):
sets 1-3: 3 light hang squat cleans or snatches from just above the knees
sets 4-6: 2 moderate squat cleans or snatches from just below the knees
sets 7-9: 1 moderate squat cleans or snatches from the floor
sets 10-12: :20 max perfect push-ups
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16:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
200m run
8 tough alternating DB rows from plank
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5:00-10:00 coach-led mobility work

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For completion as warm-up:
15m unweighted 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
10 scap push-ups, 1011
15 Russian kettlebell swings

Every :90 for 12:00 (4 sets of each):
1st: 4-3-2-1 clean-grip deadlift, 31X1
2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up…
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3 sets:
2:30 of [300/250m row + max in remaining time of 5/side 1-arm DB push press + 10 Russian kettlebell swings]
2:30 rest
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
300m row
8 light alternating Turkish get-ups
:30 hanging bent-knee tuck

Every :90 for 12:00 (4 sets of each):
1st: 15m offset walking lunge (1-arm DB Farmer’s and 1-arm KB front rack) – switch arms set-to-set so that each side does 2 sets
2nd: :45 front leaning rest on ground – if these are easy, use a band to increase resistance, demo here: https://www.youtube.com/watch?v=KlXwek-fSRA
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3 rounds for time(s):
15 pull-ups or 15 Australian pull-ups or 5 muscle-ups (toughest variations you know is achievable in no more than :60 for at least the first round)
20 sit-ups
25 air squats
:60 rest
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5:00-10:00 coach-led mobility work

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