For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy effort:
500m row or 450m ski erg or .65 mile Echo Bike
:30 T superman
3/side Turkish get-up
:30 plank march
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
:15 hang from bar
10 alternating toe touches from plank
5 air squats w/alternating reach overhead
+
Every 2:00 for 5 sets:
5 Pendlay rows w/:01 solid bar-to-abdomen hold @ top OR take 10:00 to establish a strict weighted pull-up max
+
AMRAP in 15:00:
15 calories – your choice row/bike/ski
15 wall balls
+
5:00-10:00 coach-led mobility work

3 sets as warm-up:
:15 relaxed hang from bar
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
2 back squats
:05-:15 chin-over-bar hold (chalk-less CTB hold if those are easy)
+
12-10-8-6-4-2 for time w/10:00 cap:
Alternating DB rows from plank
Alternating DB reverse lunges, DBs @ shoulders
+
5:00-10:00 coach-led mobility

*reminder: still no chalk in the gym, there will be an announcement when that changes!

10:00 dynamic mobility work – coach-led
+
5:00-10:00 ground-to-overhead prep
+
AMRAP in 20:00 w/partner:
200m run
5 barbell ground-to-overhead any way – you pick the load, same for both partners, goal is most total weight lifted (rounds x 5 x load used)
*partners alternate completed rounds
+
easy walk cool-down or coach-led mobility

3 rounds as warm-up:
:20 relaxed hang
10 alternating toe touches from plank
5 overhead squats w/pvc pipe or empty bar
+
Every 3:00 for 15:00 (5 sets of each):
3-3-3-3-3 front squats
6 light bent-over band pull-aparts w/pause @ the back
+
AMRAP in 8:00:
4 pull-ups
8 wall balls
4 toes-to-bar
8 wall balls
OR
3 rounds for reps:
:60 bar muscle-up
:60 squat snatches, 115/75
:60 rest
+
5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy effort:
200m row or 200m ski erg or .25 mile Echo Bike
6/side windmill, slow & controlled
200m row or 200m ski erg or .25 mile Echo Bike
:30/side plank
+
5:00-10:00 coach-led mobility