3 sets as warm-up:
4 band overhead squats, 3011
8 v-ups
12 Russian kettlebell swings

Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 3030 – similar to last week but no pauses, emphasis on returning to a perfect start position each rep
2nd: 3 strict handstand push-ups – add deficit if these are easy, piked off a box or seated DB presses if these aren’t there yet…
+
For time w/8:00 cap
160 double-unders
40 alternating DB snatches, moderate
20 burpees w/lateral hop over DB
+
5:00-10:00 coach-led mobility work

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Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner:
200m run together
4 rounds of (5 pull-ups + 10 push-ups + 15 air squats) – partners trade off completed rounds so each does 2 full rounds before beginning the next run together
+
optional 3 sets not for time:
12 alternating 1-arm DB curl & press
12 glute-ham sit-ups

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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6 Russian kettlebell swings + 6 goblet squats)

Every :90 for 12:00 (4 sets of each):
1st: 3 back squats, 20X1 – faster tempo than last few weeks, should allow for heavier loads
2nd: 4-6/side heavy 3-point DB rows
+
3 rounds:
:90 easy row
:30 rest
:60 moderate bike
:60 rest
:30 burpees as fast as possible
:90 rest
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
:60 row or bike
10 jumping switch lunges
:10-:20 switch grip hanging
1-3 wall walks

Every :60 for 10:00 (5 sets of each):
1st: upper gymnastic practice – your choice of any hanging or inverted movements
2nd: :05-:10/side bottom of pistol hold (foot flat, full depth, use support if needed) OR 6-10 alternating pistols
+
10:00 @ 70% effort – reeaaaaaaal nice & easy-like:
60m shuttle jog (2 x 15m out & back)
6/side single-arm KB snatch
:30 plank on ground
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2 sets:
:20 bike easy
:40 bike hard
5:00 rest

5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
4 alternating Turkish get-ups, light & smooth
4-8 toes-to-bar, toes-through-rings, or v-ups

Every :60 for 12:00 (4 sets of each):
1st: 6-8 alternating front rack reverse lunges (bar starts on ground each set)
2nd: :05-:15/side single-arm hang from bar or ring
3rd: :15/side star plank
+
For time w/12:00 cap:
40 wall balls
400m 1-arm Farmer’s walk, heavy! – switch arms as needed throughout
40 wall balls
+
5:00-10:00 coach-led mobility work

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3 sets as warm-up:
4 band overhead squats, 2211
8 v-ups
16 alternating hip hinges

Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 3131 – ugly tempo, be perfect
2nd: 3 strict handstand push-ups – add deficit if these are easy, piked off a box if not…
+
AMRAP in 8:00:
8 1-arm DB hang clean & jerks
32 double-unders
+
5:00-10:00 mobility work – coach-led

Post results to comments.