3 rounds easy:
5 prisoner Kang squats
10 alternating DB snatches
15 light band pull-aparts

Every :90 for 15:00 (5 sets of each):
1st: 4 power clean singles – all reps should be completed within :30
2nd: 4-6 DB floor presses, 40X1
+
For time:
50 alternating DB snatches, heavy!
50 burpees
*perform along the length of the rig, 10 reps of snatches @ each squat station on the way down, then 10 burpees @ each squat station on the way back
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time w/a partner w/only 1 partner working @ a time:
20 toes-to-bar OR assisted pull-ups – your choice, can mix and max as needed to hit the required reps
160 double-unders
30 toes-to-bar
120 wall balls
40 toes-to-bar
80 calories – your choice bike/row/ski
+
optional abs/bis/tris of choice

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3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 scap pull-ups

15:00 to build to a moderate/tough front squat double, get in very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a limiter
+
For time w/7:00 cap:
21 dual DB power cleans
21 dual DB shoulder-to-overhead
15 dual DB power cleans
21 dual DB shoulder-to-overhead
9 dual DB power cleans
OR
For time w/7:00 cap:
21 power cleans, 115/75
21 handstand push-ups
15 power cleans
21 handstand push-ups
9 power cleans
+
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

Every :60 for 10:00 (5 sets of each):
1st: :10-:20 L hang, toes-to-bar hold, or 2-arm active hang from bar
2nd: :10-:20 freestanding handstand hold or tripod headstand hold

20:00 @ 75% effort – steady throughout:
30m/side mixed carry – any combo of 1-arm Farmer’s, 1-arm front rack, 1-arm overhead
30m crawl of choice
60 single-unders
600m row OR .9 mile Assault/Echo Bike OR 600m ski erg
60 single-unders
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5 scap pull-ups
5 scap push-ups
10 alternating DB snatches, light

Every :60 for 15:00 (5 sets of each):
1st: 4-6 L front rack reverse lunges
2nd: 4-6 R front rack reverse lunges
3rd: 4-6 strict pull-ups (no bands, sub 4-6 challenging ring rows or perfect Australian CTB pull-ups)
*all sets challenging but solid/controlled throughout
+
For reps:
4:00 of (4 toes-to-bar + 8 push-ups + 12 air squats)
4:00 rest
4:00 of (12/8 calories + 8 burpees]
*large classes can start on either 4:00 segment, then switch
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
5-10m crawl forward
5-10m crawl backward
5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too
10 prisoner air squats

Every 2:00 for 5 sets:
3 power cleans – drop & re-set between reps, but all 3 should be completed within :30
+
Every :60 for 10:00 (5 sets of each):
1st: 3-6 touch-and-go clean-grip deadlifts, 90-110% of today’s best set of cleans
2nd: :30 strict handstand push-ups OR 4-6 DB Z presses
+
5 sets:
:10 row sprint – all-out, goal is to register fastest possible pace each set
1:50 walk rest
+
5:00-10:00 mobility work – coach-led

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