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 w/:01 hold @ bottom)

Every :60 for 16:00 (4 sets of each):
1st: 3 front squats, 22X1
2nd: 6 alternating DB rows from plank, as heavy as possible without breaks
3rd: :20-:30/side plank (star if possible)
4th: rest
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AMRAP in 8:00:
8 alternating DB snatches, tough
16 sit-ups
48 double-unders or single-unders
+
5:00-10:00 coach-led mobility

Post results to comments.

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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Every 3:00 for 21:00 (7 sets):
1 clean + 1 hang clean from below the knees + 1 front squat @ 50-60% max
15m/side tough Farmer’s walk
200m run or .3 mile Assault Bike
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5:00-10:00 mobility work – coach-led

Post work & results to comments.

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 9:00 (9 sets):
sets 1-3: 3 light power power snatches OR* 6 light alternating DB snatches
sets 4-6: 2 moderate power snatches OR 4 moderate alternating DB snatches
sets 7-9: 1 tough power snatches OR 2 tough alternating DB snatches
*select DB snatches if you have any overhead mobility issues
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18:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
6 toes-to-bar or 3 bar muscle-ups if proficient
9 no push-up burpees – perfect plank position @ bottom of each rep, no sagging hips!
18/12 row calories
+
5:00-10:00 coach-led mobility work

Post results to comments.

For completion as warm-up:
20 air squats
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or row or bike or ski erg
10 scap push-ups, 1011
10 overhead squats @ 21X1

5 rounds for time w/a partner, split all work as desired:
800m run
30 kettlebell swings
10 wall walks
+
5:00-10:00 coach-led mobility

Post results to comments.

SCHEDULE NOTICE: we will only have 1 class today @ 1030, work hard and enjoy the rest of the holiday!