3 rounds as warm-up:
5 ring rows or strict pull-ups
5 overhead squats w/band
10 hollow rock (each direction = 1)

Every :90 for 15:00 (5 sets of each):
1st: 3 overhead squats, 3311 – proper overhead positions is more important than full depth today,
2nd: :30 relaxed hang from bar or :05-:10/side single-arm active hang from bar
+
12:00 @ 70-80% effort – easily sustainable throughout:
4 alternating DB rows from plank
4 alternating reverse lunges w/DBs @ shoulders
4 DB front squats w/DBs @ shoulders
36 single-unders
+
5:00-10:00 coach-led mobility

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3 rounds easy:
3 slow & controlled inchworms
6 pvc Kang squats
30 single-unders

Every :60 for 10:00 (10 sets):
1 snatch pull from pause just below knees + 1 snatch pull
+
3 sets for total calories:
3:00 of (9 burpees + 18 Russian kettlebell swings + 9 burpees + calories in remaining time)
3:00 rest
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
3 pvc Kang squats
3 scap pull-ups

Every :60 for 10:00 (10 sets):
2 back squats @ 60-70% of best recent single (slight bump up from last couple weeks), 10X0 – emphasis remains on speed!
+
Every :60 for 10:00 (5 sets of each):
1st: 1-2 strict pronated pull-ups
2nd: 1-2 strict supinated pull-ups
+
AMRAP in 5:00:
5 toes-to-bar
10 goblet squats
20 double-unders

5:00-10:00 coach-led mobility

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On a running 60:00 clock:
@ 05: 10:00 veeeeeery easy of 40 single-unders + 2/side light & slow Turkish get-ups + 4 strict pull-ups/ring rows
@ 20: every :60 for 10 sets: 1 split jerk – emphasis on solid front rack, vertical dip/drive, and proper receiving position
@ 35: 10:00 @ high effort w/a partner: row meters, partner must bear crawl 30m in order to switch
@ 50: 1 attempt to land as close as possible to 300m on the rower

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Dynamic mobility work – coach-led

For reps/cals w/a partner:
8:00 to build to a challenging but solid deadlift single – not a true max
4:00 rest – load bar to working weight for the AMRAP
12:00 of (4 deadlifts up to 185/135 + 4 burpees w/lateral hop over the bar + 12/8 calories)
*partners trade off completed rounds
+
3-5 sets not for time:
12/side single-arm band press downs
:30 hollow hold
12/side single-arm DB curls

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3 sets as warm-up:
5 scap pull-ups
5 prisoner Kang squats
1 wall walk

Every 2:00 for 14:00 (7 sets):
1 squat clean & jerk, moderate – emphasis on sound jerk technique over absolute loading today
+
2 rounds for time w/10:00 cap:
25 pull-ups
25 DB squats, moderate w/DBs @ shoulders
OR
2 rounds for time w/10:00 cap:
25 CTB pull-ups
5 squat cleans, up to 225/145
+
5:00-10:00 coach-led mobility

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