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

For time w/a partner (same idea as last week, runs are split in half relay-style, snatches & burpees can be split in any fashion with only 1 partner working at a time):
1200m run
80 alternating DB snatches, moderate loads that’s doable in sets of 8-10
80 burpees
800m run
40 alternating DB snatches
40 burpees
400m run
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5:00-10:00 coach-led mobility

Post result to comments.

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 wall balls w/:01 hold @ bottom)

A. Front squat, build to a heavy single @ 22X1 in 10:00 (includes warm-up)
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Every :60 for 10:00 (5 sets of each):
1st: 10 DB walking lunges
2nd: 6-10 bent-over DB rows – same DBs used for lunges
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For time:
50/35 row calories
35 wall balls
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5:00-10:00 coach-led mobility

Post results to comments.

2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)

10:00 gymnastics & double-under skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc. alternated w/short DU practice sets) – coach-led, all non-fatigue
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10:00 @ easy pace of [50 single-unders + 30m Farmer’s walk + 30m sandbag bear hug or front rack carry]
5:00 rest
10:00 @ easy pace of [3 wall walks + 400m row (or 300m run or .4 mile Assault Bike) + 5 DB power cleans w/both DB heads touching the ground outside the feet every rep]
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5:00-10:00 mobility work – coach-led

Post work & results to comments.

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 :60 for 12:00 (12 sets):
sets 1-3: 3 moderate hang power snatches (or cleans) from above the knees
sets 4-6: 3 moderate hang power snatches (or cleans) from below the knees
sets 7-9: 3 moderate power snatches (or cleans) from the floor
sets 10-12: :30 max strict pull-ups or :30 max muscle-ups if proficient or max chin-over-bar hold up to :30
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15:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
20/15 row calories
10 push-ups w/:01 pause @ top or :30 plank
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5:00-10:00 coach-led mobility work

Post results to comments.

For completion as warm-up:
400m row
8 alternating Turkish get-ups
:20-:30 hanging bent-knee tuck

Every :90 for 12:00 (4 sets of each)
1st: 15m 1-arm DB overhead walking lunges, heavy – switch arms set-to-set so that each side does 2 sets
2nd: 10 Australian CTB pull-ups w/:01 pause @ top – tough set-up that still allows for unbroken sets
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2 rounds for time w/8:00 cap:
20 toes-to-bar
40 air squats
80 double-unders or single-unders
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5:00-10:00 coach-led mobility work

Post results to comments.

For completion as warm-up:
20 air squats
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or row or bike or ski erg
10 scap push-ups, 1011
10 overhead squats @ 21X1

Every :90 for 12:00 (4 sets of each):
1st: 1 halting snatch-grip deadlift – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 5/side 1-arm standing DB shoulder press – start w/weaker side if you have one
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3 sets:
2:30 of [200m run + max in remaining time of 10 Russian kettlebell swings + 10 burpees]
:90 rest
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5:00-10:00 mobility work – coach-led

Post results to comments.