3 sets as warm-up:
2 wall walks
6/side single-arm/single-leg crossbody DB Romanian deadlifts
18 double-unders or 24 single-unders

Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift + 1 power snatch + 1 hang power snatch
2nd: max (-1) strict pull-ups – band assist as needed to hit 5-10 on your first set
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For time w/7:00 cap:
21 bar-facing burpees
9 power cleans, up to 95/65 – should be light & fast today!
15 bar-facing burpees
15 power cleans
9 bar-facing burpees
21 power cleans
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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: :30 handstand hold or handstand walk or shoulder taps from top of wall walk
2nd: 1-3 sets of (1 toes-to-bar + 1 pull-up) OR (1 pull-up + 1 CTB pull-up) OR (1 CTB pull-up + 1 bar muscle-up) OR (you get the idea, intent is to move between 2 upper gymnastics pulls)
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For completion/time @ 70-80% effort w/a partner:
2 mile bike while partner hangs from bar – switch as desired/needed
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For completion @ 70-80% effort:
1500m row while partner holds bottom of goblet squat – switch as desired/needed
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5:00-10:00 mobility work – coach-led

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3 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
:10-:20 handstand hold or 1 slow wall walk
10 Russian kettlebell swings

Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, all loads moderate for the reps w/perfect clean mechanics
5-10 scap push-ups
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Every :60 for 10:00 (10 sets):
15 double-unders
3 touch-and-go power cleans
*intent is to get all work done in no more than :30, if double-under proficiency doesn’t allow for that, cut the reps
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5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
30 single-unders
10 alternating toe touches from plank
5 strict toes-to-bar or hanging leg/knee raises

Every :90 for 15:00 (5 sets of each):
1st: 1 close-grip bench press
2nd: 1 strict weighted pull-up OR 1 slow pronated negative w/:05-:10 even descent
*build to tough final singles of each
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21-15-9 for time w/9:00 cap:
CTB pull-ups OR chin-over-bar pull-ups OR perfect ring rows (no bands today)
Hanstand push-ups OR perfect hand-release push-ups w/no snaking
*pick the most challenging variation of each that allows you to chip away
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5:00-10:00 coach-led mobility

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2 rounds as warm-up:
5 hand-release push-ups w/:01 pause @ top
10 bent hollow rocks
20 prisoner box step-ups

Every 3:00 for 5 sets:
5-4-3-2-1 front squats – all sets moderate for the reps
10 light/moderate band pull-aparts
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3 sets for total wall balls:
2:00 of (300/250m row + wall balls in remaining time)
2:00 rest
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5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 24:00 w/a partner:
8 toes-to-bar
10 alternating single-arm DB hang clean & jerk
14/12 row calories
*alternate completed movement, so P1 does 8 TTBs, then P2 does 5/side DB HC&Js, then P1 rows, then P2 does 8 TTBs, and so on…
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optional abs/bis/tris of choice

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