3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
12:00 to build to a challenging thruster
+
For time w/12:00 cap:
150 wall balls
+
5:00-10:00 coach-led mobility work

2 rounds as warm-up:
:30 hang from bar
15 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :60 for 15:00 (5 sets of each):
1st: 3 front or back squats – your choice
2nd: 3-4 L 3-point DB rows
3rd: 3-4 R 3-point DB rows
+
For total reps:
3:00 of [6 pull-ups + 6 dual DB squats]
3:00 rest
3:00 of [6 toes-to-bar + 6 alternating DB reverse lunges]
OR
For total reps:
3:00 of [6 muscle-ups + 6 thrusters @ 115/75]
3:00 rest
3:00 of [6 CTB pull-ups + 6 alternating barbell front rack reverse lunges @ 115/75]
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
For time & aesthetic quality w/partner:
50 double-unders
draw base snowball
50 calories
draw middle snowball
25 synchronized burpees (chests on ground together and standing tall together)
draw top snowball
50 double-unders
draw hat
50 calories
draw eyes
50 synchronized air squats (below parallel together & standing tall together)
draw nose
50 double-unders
draw mouth
50 calories
draw pipe
25 synchronized burpees
draw arms
50 double-unders
draw buttons
50 calories
draw scarf
50 synchronized alternating reverse lunges (knee on ground together and standing tall together)
draw eyebrows
*1 partner working at a time during the jump rope, calories, and drawing, partners work together synchronized movements
+
bis/tris/abs, walk, or mobility work of choice

For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
5 table hold to L-sit
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples?)
+
16:00 @ sustainable effort:
24′ single-arm DB overhead walking lunges (2 mat lengths out @ back)
20 calories – your choice
16 sit-ups w/fingertips touching temples throughout
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
Every 2:30 for 5 sets:
3 clean-grip deadlifts, 31X1
+
For time – your choice:
2000m row, 4000m bike erg, 3 mile Echo Bike, 2000m ski erg, or 1600m run
+
5:00-10:00 coach-led mobility work

3 rounds as warm-up:
:20 hang from bar
10 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :60 for 15:00 (5 sets of each):
1st: 5 front or back squats – your choice
2nd: 5 L 3-point DB rows
3rd: 5 R 3-point DB rows
+
AMRAP in 7:00:
7 toes-to-bar
14 wall balls
28 double-unders or 56 single-unders
OR
AMRAP in 7:00:
7 bar muscle-ups
21 wall balls
63 double-unders
+
5:00-10:00 coach-led mobility