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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For completion as warm-up:
500m row easy
:30 bottom of squat hold
:30 passive hang from bar or rings
:30 handstand hold or plank
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:
30m Farmer’s walk
30m double overhead DB/KB carry
30m reverse sled drag
+
3 sets:
:30 row sprint – all-out for these, goal is best possible average pace
3:30 rest
+
5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
10 alternating DB shoulder presses (5/side, non-working arm stays @ shoulder)
10 alternating KB pull-throughs
:20 hollow rock or tuck knee hang from bar/rings

Every 2:00 for 10:00 (5 sets):
3-4 moderate close-grip bench presses, 2111 (index fingers 14-16” apart, so pretty much where the knurling begins on the bar)
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 push-ups, 10X1
2nd: 5-10 light deadlifts, nothing over 135/95
3rd: :30 row @ moderate effort
*select reps/weights/pace that makes all of this relatively easy and focused on movement quality
+
5:00-10:00 coach-led mobility work

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2 rounds as warm-up:
15m bear crawl
15m walking lunges w/reach overhead
5/side DB crossbody deadlifts

Every 2:00 for 16:00 (8 sets):
10-20 double-unders or 30 single-unders
1 squat clean
*goal is to build to a moderate/tough single by the end of the 8 sets
+
2 rounds for time:
30 alternating DB reverse lunges (DBs @ shoulders)
20 CTB pull-ups or 10/5 ring or bar muscle-ups or 20 alternating DB rows from plank if no pull-ups (same weight used for lunges)
+
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 :90 for 15:00 (5 sets of each):
1st: 1-1-1-1-1 snatch-grip deadlift, 31X1
2nd: :15/side star plank
+
AMRAP in 6:00 – both tough loads that could be do-able unbroken:
9 Russian kettlebell swings
9 DB push presses
+
2:00 rest
+
AMRAP in 2:00:
Burpees w/2-hand touch to bar 6+” above standing reach
+
5:00-10:00 mobility work – coach-led

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