For completion as warm-up:
500m row easy
15m duck walk
10 scap pull-ups
15 scap push-ups
500m row moderate

10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
10:00 @ sustainable effort, tough loads for all movements:
15m/side 1-arm Farmer’s walk
30m forward sled drag
15m/side 1-arm overhead DB/KB carry
30m reverse sled drag
+
3 sets:
:40 row sprint, oh boy! – all-out for these, goal is best possible average pace
3:50 rest
+
5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
8 alternating DB shoulder presses (4/side, non-working arm stays @ shoulder)
12 light band pull-aparts
:20 hollow rock or tuck knee hang from bar/rings

Every 2:00 for 10:00 (5 sets):
2-3 moderate close-grip bench presses, 21X1
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 toes-to-bar or 2-4 muscle-ups if proficient
2nd: 10 moderate alternating reverse goblet lunges OR pistols if proficient
3rd: :30 row @ moderate effort
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
3/side KB windmill – light, slow & controlled
:15 passive hang from bar
+
5:00-10:00 movement prep – jump rope & DB movements, take this time to find an appropriate, challenging load
+
For time w/12:00 cap:
80 double-unders
20 alternating DB snatches
80 double-unders
20 DB power cleans
80 double-unders
20 DB deadlifts
80 double-unders
*same load for all DB movements
+
3 rounds not for time:
10-15 unweighted hip extensions, 10X1
:30/side plank
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
30 single-unders
:30 plank
10 alternating DB snatches

Every 2:00 for 16:00 (8 sets):
3 fast burpees
1 squat clean
*goal is same as last week – build to a moderate/tough single by the end of the 8 sets
+
AMRAP in 6:00:
6 thrusters – heaviest load you think might be doable unbroken for the first couple sets, barbell preferred but use DBs if front rack position limits your ability to load heavy
6/3 strict pull-ups – band only if absolutely necessary
+
5:00-10:00 mobility work – coach-led

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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time in teams of 3, only 1 person works @ a time:
135 row or Assault Bike calories
90 power cleans, up to 135/95
45 wall walks
*teams have the option to complete movements in reverse order, as well, so wall walk -> power clean -> calories…
+
optional 3 sets not for time:
5-6/side KB curls, 31X1
8-10 DB overhead tricep extensions

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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 5 jumping air squats)

Every :60 for 16:00 (8 sets of each):
1st: 1 squat clean & split jerk, moderate
2nd: 3-6 strict pull-ups (band-assisted if needed)
+
AMRAP in 8:00:
16 wall balls
16 med ball sit-ups
48 double-unders
+
5:00-10:00 coach-led mobility

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