3 rounds as warm-up:
15m slow crawl forward
15m walking lunge
10 alternating DB snatches

15:00 to build to a heavy back squat single – can be a true max if feeling great, otherwise just heavy for the day
+
4 rounds for reps:
2:00 of (300/250m row + max in remaining time wall balls)
2:00 rest
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
10 band passthroughs
5 prisoner good mornings
2 slow & controlled inchworms

Every :90 for 15:00 (5 sets of each):
1st: 2 halting clean-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-6/side 1-arm DB push presses w/:01 pause overhead
+
For time w/10:00 cap:
45 Russian kettlebell swings
45 burpees
45 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

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On a running 60:00 clock:
@ 05: 10:00 veeeeeery easy of 24 single-unders + 12 calories (your choice) + 4 alternating very light Turkish get-ups
@ 20: every :60 for 10 sets: 1 empty bar split jerk w/emphasis on upright torso during dip, full hip extension, and sound footwork at both catch and during recovery (in that order, address the earliest issue)
@ 35: 3 rounds @ high effort of (:60 calories + :60 heavy carry (Farmer’s, med ball, bag, etc., your choice) + :60 double-unders or single-unders)
@ 50: max barbell overhead hold, 135/95

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Dynamic mobility work – coach-led

AMRAP in 21:00 in teams of 3:
70 dual DB squats
70 pull-ups
70 calories – your choice row/ski/bike
*split all work as desired w/only 1 teammate working at a time
+
4 sets not for time:
16/side single-arm band press downs
16 med ball Russian twists
16 dual DB curls

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3 sets as warm-up:
7 scap pull-ups
5 prisoner Kang squats
3 inchworms

Every :60 for 14:00 (7 sets of each):
1st: 1 hang power clean or 1 hang power snatch
2nd: 1 slow & controlled wall walk (try to take :05 up, hold, :05 back down)
+
AMRAP in 7:00:
3 hang power cleans or hang power snatches, up to 135/95 or 95/65
3 push-ups
6 hang power cleans/snatches
6 push-ups
9 hang power cleans/snatch
9 push-ups
And so on, adding 3 to each movements each round
OR
AMRAP in 7:00:
3 hang power cleans or hang power snatches, up to 185/125 or 135/95
3 handstand push-ups
3 hang power cleans/snatches
6 handstand push-ups
3 hang power cleans/snatches
9 handstand push-ups
And so on, adding 3 to the handstand push-ups but maintaining 3s for the cleans/snatches
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar

Every :60 for 10:00 (5 sets of each):
1st: 10 controlled kips (hollow-to-arch)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice
+
20:00 @ 65-75% effort – steady throughout:
15m walking lunge
15m bear crawl
15 calories – your choice, can mix & match
15m walking lunge
15m bear crawl
15 dual DB curls
+
5:00-10:00 mobility work – coach-led

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