3 sets as warm-up:
:20 relaxed hang from bar
10 light Russian kettlebell swings
5 light KB goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 10 alternating barbell front rack reverse lunges
2nd: 5-10 unbroken strict pull-ups (band assist as needed to ensure at least 5)
+
4 rounds for time w/10:00 cap:
15 heavy DB/KB goblet squats
15 calories – your choice
OR
For time w/10:00 cap:
1-2-3-4-5-6-7-8-9-10 dual DB squats, moderate/heavy DBs @ shoulders
25 double-unders
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
For total time w/a partner w/30:00 cap
100 row calories
100 alternating DB snatches
3:00 rest – check the clock!
75 bupees
75 row calories
3:00 rest
50 alternating DB snatches
50 burpees
*split all work as desired w/only 1 person 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
+
Every 2:30 for 15:00 (6 sets):
1 squat clean or snatch
1 hang squat clean or snatch from anywhere below the knees
1 hang squat clean or snatch from anywhere above the knees
+
For time w/10:00 cap:
15-12-9-6-3 pull-ups
15 wall balls
*so 15/15, 12/15, 9/15, 6/15, 3/15
OR
9-7-5-3-1 for time w/10:00 cap:
Bar muscle-ups
Thrusters, 135/95
+
5:00-10:00 coach-led mobility

For completion as warm-up:
20 pvc or band passthroughs
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
30m walking lunge
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ very easy effort:
20 backward single-unders
20 forward single-unders
20 alternating single-arm Russian kettlebell swings, light
20 Russian twists, light
500m row/ski or .6 mile bike or 400m run (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
30 single-unders
+
Every 5:00 for 30:00 (6 sets):
3-5 touch-and-go power cleans or clean-grip deadlifts
6-10 unbroken push-ups or handstand push-ups
200m row or .4 mile bike or 200m run @ 95% effort (no ski erg today)
+
5:00-10:00 coach-led mobility work

notes: goal is to build to a very tough but solid set of 3-5 reps on the barbell, accumulate good quality pushing reps, and then sprint the row/bike/run… all 6 intervals should be high-effort/-intensity today, and should leave you with a relatively long rest each round, something like 3:00-3:30 for most

3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 scap pull-ups (can band assist)
+
Every :60 for 12:00 (12 sets):
3 back squats @ 50-60% of best single (should feel very easy, 10X0
+
30-20-10 for time w/12:00 cap:
Toes-to-bar
Alternating dual DB/KB reverse lunges
+
5:00-10:00 coach-led mobility