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

AMRAP in 10:00 in teams of 2, alternating completed movements:
10 burpees
10 toes-to-bar or 15 abmat sit-ups
40 double-unders
+
5:00 rest
+
For time in teams of 4:
2000m row
+
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)

Every :60 for 12:00 (4 sets of each):
1st: 3 front squats, 40X1
2nd: 2-3 wall walks or :20 handstand hold or front leaning rest on rings or ground
3rd: 6 tough DB bent-over rows – no tempo, go heavy
+
3 rounds for total reps, pick up where you left off:
2:00 of [2 power cleans up to 95/65 + 4 thrusters + 6 pull-ups (CTB if possible)]
:60 rest
+
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 skill work of choice – still coach led
+
Every 2:30 for 20:00 (8 sets):
3 cleans or 3 clean & jerks or 3 snatches @ 50-70% max – work on something you didn’t hit yesterday
30m bear crawl, slow & controlled
30m Farmer’s walk
+
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)

A. Power clean or power snatch (if overhead position is solid), 10 x 1 moderate across or building to a heavy single; begin a rep every :60
+
For completion @ 80% aerobic – steady & sustainable throughout:
5:00 of [10 burpees + 10 row calories]
2:00 rest
5:00 of [40 double-unders + 2 alternating Turkish get-ups]
2:00 rest
5:00 of [10 alternating DB rows from plank + 10 box jumps w/step-down or alternating step-ups]
+
5:00-10:00 coach-led mobility work

Post results to comments.