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!

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

For total reps in teams of 2 w/only 1 partner working at a time:
10:00 of (10 burpee box jump-overs or step-overs + 15 toes-to-bar)
5:00 rest
10:00 of (20/15 row calories + 60 double-unders)
+
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 12:00 (4 sets of each):
1st: 5 front squats, 22X1
2nd: 3 DB renegade rows (1 = 1 push-up + 1/side row), as heavy as possible
+
3 rounds for total reps, pick up where you left off:
3:00 of [4 push-ups + 6 kettlebell swings + 8 goblet squats]
: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 21:00 (7 sets):
1 hang snatch from above the knees + 1 hang snatch from below the knees + 1 snatch @ 50-60% max
10 hollow rocks
250/200m easy row w/feet out of straps
+
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 cleans
sets 4-6: 2 moderate power cleans
sets 7-9: 1 tough power clean
+
20:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
5 strict pull-ups (can be band assisted) or 3 muscle-ups if proficient
10 burpees
200m run
+
5:00-10:00 coach-led mobility work

Post results to comments.