2 rounds as warm-up:
60 single-unders or 30 double-unders
10 alternating DB thrusters (so 2 DBs, but alternate which arm goes overhead each rep)
:05-:15 chin-over-bar hold
:15 passive hang from bar

Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 snatch-grip deadlift, 31X1
2nd: :30-:45 plank on forearms
+
3 rounds for time w/10:00 cap:
48 double-unders
16 alternating DB snatches, up to 50/35
12 burpees w/lateral hop over the DB
+
5:00-10:00 mobility work – coach-led

Post results to comments.

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 and team must rotate through in the same order throughout:
75 row calories
150 box step-up/step-downs w/wall ball, 20
75 toes-to-bar
150 wall balls
75 row calories
+
3 sets optional:
12-16 alternating DB curls
20 tricep band pressdowns

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 goblet squats w/pause in the hole)

Every :90 for 15:00 (10 sets):
1 power clean
1 push press
1 push jerk
1 split jerk
*keep loads light/moderate and emphasis quality footwork/movement/positions, feel the difference between the 3 shoulder-to-overhead variations
+
AMRAP in 8:00:
24 double-unders
12 push-ups
24 double-unders
6 DB deadlifts
6 DB power cleans
*same load for both DB movements, should be challenging for the power cleans
+
5:00-10:00 coach-led mobility

Post results to comments.

For completion as warm-up:
500m row easy
30m bear crawl
300m row moderate
30m bear crawl
100m row hard

Every :90 for 12:00 (4 sets of each):
1st: :45 upper pulling gymnastics practice (toes-to-bar, any pull-up, muscle-up)
2nd: :45 upper pressing gymnastics practice (handstand walk/hold, wall walk, strict or kipping handstand push-ups, ring or bar dips)
+
15:00 @ easily sustainable effort:
300m row or .5 mile Assault Bike
15m offset carry (1-arm Farmer’s carry & 1-arm overhead carry)
:30 plank
15m offset carry
+
5:00-10:00 mobility work – coach-led

Post 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 (5-10m overhead duck walk + :20 hollow rock)

Every :60 for 10:00:
1 moderate squat snatch or 1 squat clean
OR
if you’re already efficient and in the mood to build to a heavy single, do so in 10:00
+
AMRAP in 15:00 w/a partner, trade off movements:
20 row calories
15 wall balls
10 pull-ups
+
5:00-10:00 coach-led mobility work

Post results to comments.

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

Every :90 for 15:00 (5 sets of each):
1st: 3-2-1-1-1 clean-grip deadlift – build to a tough but solid final single
2nd: :20/side star plank
+
For time:
9-12-15 of [kettlebell swings + burpees]
5:00 rest
15-12-9 of [kettlebell swings + burpees]
*moderate KB load that allows for unbroken sets throughout
+
5:00-10:00 coach-led mobility work

Post results to comments.