3 sets as warm-up:
:05-:10/side 1-arm hang from bar or ring
5/side 1-arm DB hang clean & jerk w/:01 pause overhead each rep
10 air squats w/pause in the hole

A. Hang snatch from below the knees, 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if your already proficient
B. Back squat, 5-5-5, 30X0 – so no pause @ top; begin a set every 3:00
+
For time w/7:00 cap:
30 power cleans, up to 135/85
30 bar-facing burpees
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
15 light band pull-aparts
:30 plank on ground
:30 bottom of relaxed squat hold

Every :60 for 8:00 (8 sets):
:15-:30 upper press gymnastics practice of choice
+
Every :60 for 8:00 (8 sets)
:15-:30 upper pull gymnastics practice of choice
+
6 rounds for time w/a partner (so each partner does 3 rounds):
250/200m row or .3 mile Assault Bike or 200/160m ski erg while partner holds either med ball bear hug or double KB front rack
*if working solo perform 3 rounds of the cyclical piece + :60 hold
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
3 inchworms, slow & controlled
:10-:15/side star plank
8 wall balls – 1st set w/pause in the hole, 2nd set 1 & 1/4, 3rd set normal

Every 2:00 for 24:00 (3 sets of each):
1st: max L-sit – any variation that can be held for at least :30 initially (bend @ one/both knees, on parallettes, between boxes/benches, etc.)
2nd: 15 Australian CTB pull-ups or ring rows
3rd: 30m single-arm DB overhead (or at shoulder if overhead mobility/stability is the main limiter) walking lunges – switch arms @ 15m
4th: 20/15 row calories
+
optional 3 sets not for time:
6-8 GHD back extensions (flexion/extension of back rather than hinge @ hips), 3030
12-16 alternating DB curl & press
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 easy row/bike/ski
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2 sets:
3 slow & controlled inchworms
5m duck walk
:15 flutter kick
:15 hollow rock
:15 hollow hold

Every :90 for 15:00 (5 sets of each):
1st: 3-4 clean-grip Romanian deadlifts, 31X1 w/bottom position anywhere below the knees but off the floor
2nd: 6-8 alternating DB Z presses w/:01 pause @ the top
*if hamstring mobility limits ability to press while seated on the floor you can sit on a bench
+
For time w/10:00 cap:
100 double-unders
4 rounds of (15 unbroken Russian kettlebell swings + 15/10 hand-release push-ups)
+
5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
15m unweighted walk lunges
10 alternating toe touches from plank
15m bear crawl
:05-:10 chin-over-bar hold

Every 2:00 for 16:00 (4 sets of each):
1st: 1 squat clean (or 1 power clean + 1 front squat) + 1 pause front squat, 22X1 + 3 front squats, 10X1
2nd: 8-10 alternating DB rows from plank w/:01 pause @ top each rep
*moderate/tough loads you can move perfectly for both
+
3 sets:
:60 strict pull-ups – band assist as needed to allow @ least 10+ reps within the minute
:60 air squats, 1010 – so each rep should take exactly :02, goal is an unbroken 30 reps in the minute
:30 toes-to-bar
:30 air squats, 1010 again
:60 rest

5:00-10:00 coach-led mobility

Dynamic mobility work – coach-led

For time in teams of 2 w/30:00 cap:
200 double-unders (must be completed 40/40, 30/30, 20/20, 10/10)
200 alternating DB hang clean & jerk (must be completed 40/40, 30/30, 20/20, 10/10)
200 bike/row/ski calories (must be completed 40/40, 30/30, 20/20, 10/10)
+
optional bis & tris work of choice

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