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

AMRAP in 10:00 in teams of 2, alternating completed movements:
7 thrusters, up to 95/65 – should be manageable unbroken each set, select weight accordingly
7 burpees
35 double-unders or single-unders
+
5:00 rest
+
For time in teams of 4:
1600m run
+
5:00-10:00 coach-led mobility

Post result to comments.

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 :90 for 15:00 (5 sets of each):
1st: 2 front squats, 40X1
2nd: 4-6 tough DB bent-over rows – no tempo, go heavy
+
3 rounds for total reps, pick up where you left off:
2:00 of [2 wall walks + 4 strict pull-ups + 8 kettlebell swings]
:60 rest
+
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 (kipping, handstand walk/hold, pistol progressions, etc.) – coach-led
+
Every 3:00 for 24:00 (8 sets):
2 cleans or 2 clean & jerks or 2 snatches @ 50-70% max – any variation (squat/power, from floor or hang)
15m bear crawl, slow & controlled
200m easy run
+
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)

A. Hang power clean or hang power snatch (only if already proficient overhead), build to a tough single in 10:00
+
20:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest):
10 box jumps w/step-down or step-up/step-downs, 24/20
20 anchored sit-ups
300m row
+
5:00-10:00 coach-led mobility work

Post results to comments.

2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)

Every :90 for 12:00 (4 sets of each)
1st: 10 tough alternating DB reverse lunges
2nd: :30 plank walk outs (demo here)
+
3 rounds for time w/9:00 cap:
60 double-unders or 90 single-unders
30 air squats
15 pull-ups or 5 muscle-ups
+
5:00-10:00 coach-led mobility work

Post results to comments.

2 rounds as warm-up of [3 overhead squats @ 3111 + :10-:20 chin-over-bar or top of ring row hold + 200m jog or row or bike or ski erg]

Every :90 for 12:00 (4 sets of each):
1st: 3 halting snatch-grip deadlifts – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 3-5/side seated DB Arnold presses, 11X1 – if you have a weaker side, start there each set
+
AMRAP in 10:00 w/focus on perfect movement & tempo on push-up/HSPU even if that slows you down…:
300m run
15 Russian kettlebell swings, light/moderate
10 push-ups or strict handstand push-ups, 10X1
+
5:00-10:00 mobility work – coach-led

Post results to comments.