3 rounds as warm-up:
:20 hang from bar
10 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :90 for 15:00 (5 sets of each):
1st: 1 1 & 1/4 front squat
2nd: 1 strict pull-up, weight or band-assist to ensure all singles are challenging (can build to a max if adding weight)
+
AMRAP in 7:00:
7 hang squat cleans, 115/75
28 double-unders
OR
AMRAP in 7:00:
7 heavy goblet squats
28 double-unders or 56 single-unders
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
10 T hand-release push-ups or handstand push-ups
10 calories – your choice
10 kettlebell swings
20/20/20
30/30/30
40/40/40
and so on adding 10 reps to each movement each round
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
:10-:20 relaxed hang from bar
+
On a 15:00 clock:
build to a challenging hang squat snatch or hanbg squat clean single
+
For time:
50 pull-ups
50 thrusters, 45/35 – yep, empty bar
OR
For time:
21/14 bar muscle-ups
21 overhead squats, 155/105
+
5:00-10:00 coach-led mobility

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?)
+
15:00 @ easily sustainable effort:
:15 L-sit accumulation (any variation)
15m/side tough single-arm Farmer’s walk
300m row/ski/run or .3 mile Echo Bike or 600m bike erg (something you didn’t do yesterday if possible)
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
5 scap pull-ups
+
AMRAP in 5:00:
Strict handstand push-ups OR absolutely perfect push-ups – chest and only chest touching the ground w/no pause @ the bottom, perfect plank w/straight elbows @ top
+
Every 4:00 for 20:00 (5 sets):
10-8-6-4-2 touch-and-go deadlifts OR 10 tough Russian kettlebell swings
.3 mile bike or 200m row or 200m ski or 200m run @ 95% effort
*so first set 10 DLs, second set 8, and so on… can increase load as you go or stay even across
+
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 :90 for 15:00 (5 sets of each):
1st: 2 1 & 1/4 front squats
2nd: 2 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible given the fewer reps)
+
For time:
30-20-10 alternating DB rows from plank
30-30-30 alternating reverse lunges, dual DBs @ shoulders
*same DBs for both movements
+
5:00-10:00 coach-led mobility