2 rounds of(1/side Turkish get-up w/windmill @ top + :10/side star side plank + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 8 alternating DB reverse lunges, as heavy as possible
2nd: :30 plank walk outs
+
AMRAP in 10:00 (this little guy shows up a few times every year and is a great way to gauge your overall progress in CrossFit – make your reps perfect and record your score to have something to compare next time):
10 toes-to-bar
20 wall balls
40 double-unders
+
5:00-10:00 coach-led mobility work
2 rounds as warm-up of [5 overhead squats @ 31X1 + :05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang) + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 2 halting snatch-grip deadlifts – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 5-6 seated DB Arnold presses, 11X1
+
Every 3:00 for 12:00 (4 sets) @ high effort:
21/15 row calories
15 Russian kettlebell swings, moderate unbroken
9 perfect push-ups or handstand push-ups, 10X1 – stick to the tempo w/a pause @ the top
+
5:00-10:00 mobility work – coach-led
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
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
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
