for completion as warm-up:
30m bear crawl
30m walking lunge w/a twist
+
3 rounds easy:
8 knees-to-elbows or hanging leg raises
8 1&1/4 air squats

Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 1&1/4 front squats, start light & build
2nd: 8-10 alternating bent-over DB/KB rows w/slight pause @ top of each rep
+
3 sets for total cals/reps:
:60 row calories
:30 rest
:60 wall balls
:90 rest
+
5:00-10:00 coach-led mobility work

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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 + 10 goblet squats w/pause in the hole)

A. Back squat, 6-4-2-2, 30X1; begin a set every 3:00
+
Every :60 for 10:00 (5 sets of each):
1st: 8-10 alternating standing DB shoulder presses
2nd: 8-10 alternating standing DB curls
+
AMRAP in 7:00:
10 alternating front rack reverse lunges from the ground, tough
7 toes-to-bar
+
5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: our 1000 class is cancelled tomorrow, see you all @ 0900!

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

For total time w/a partner:
P1 while P2 rests: 5 wall walks + 15 power cleans light/moderate up to 115/75 + 30 double-unders
P2 while P1 rests: 5 wall walks + 15 power cleans light/moderate up to 115/75 + 30 double-unders
+
then completed w/only 1 working at a time trading off as desired:
45 burpees
90 moderate DB snatches
180 double-unders
+
5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: our 1000 class is cancelled today, see you all @ 0900!

2 sets easy of (5 DB Cuban presses + 15m bear crawl + 15m inch worm + 15m duck walk)

10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
+
10:00 @ moderate pace of (15/10 row calories + 15m/side tough 1-arm DB overhead carry + 20 prisoner walking lunges)
5:00 rest
10:00 @ moderate pace of (15m/side tough 1-arm Farmer’s walk + 10 box jumps w/step-down + :30 hollow rock)
+
5:00-10:00 mobility work – coach-led

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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)

Every :90 for 15:00 (5 sets of each):
1st: 3-position power snatch (high hang + just below knees + floor), solid reps over absolute load, opt for cleans in overhead position is tough
2nd: max (-1) unbroken strict pull-ups – if you know you’ll get more than 10 on your 1st set add a little weight
+
Every :60 for 10:00 (10 sets) – if you don’t complete the 25 reps within the :60 window, treat the remainder of the 10:00 as an AMRAP:
5 burpees
5 Russian kettlebell swings
15 double-unders
+
5:00-10:00 coach-led mobility work

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for completion as warm-up:
30m bear crawl
30m walking lunge w/a twist
+
3 rounds easy:
5-10 toes-to-bar
10 air squats w/pause in the hole

Every :90 for 15:00 (5 sets of each):
1st: 2-3 1&1/4 front squats, start light & build
2nd: 5/side 1-arm DB rows as heavy as possible, 10X0
+
5 rounds for time w/10:00 cap:
15 wall balls
15 sit-ups w/fingers touching side of head throughout – do not count reps if fingers come off head!
+
5:00-10:00 mobility work – coach-led

Post results to comments.