For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

Every :60 for 10:00 (5 sets of each):
1st: 1-2 wall walks OR 10-20’ handstand walk
2nd: 3 small kips + 3 moderate kips + 3 big kips OR 1-3 bar muscle-ups
+
For completion/time @ 70-80% effort w/a partner:
1500m row – switch as desired, non-rowing partner must be holding a plank
*if working solo, complete 3 rounds of 250m row + :60 plank
+
For completion/load:
400m single KB carry – cycle through overhead, front rack, & Farmer’s carry and switch arms as desired/needed, but keep the KB off the ground throughout the entire 400m
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
5 scap push-ups
5 overhead w/alternating single-arm reach overhead at bottom of each rep
10 band passthroughs

Every 2:00 for 12:00 (6 sets):
1 snatch
1 overhead squat
OR
1 power snatch
2 overhead squats
*moderate loads unless your overhead squat mobility is perfect, emphasis is on solid OHS positions, so these do not have to be full depth today (though that should always be the intent)
+
Every :60 for 8:00 (4 sets of each):
1st: 5-10 toes-to-bar
2nd: 10 alternating box step-ups, single DB held any way
+
For time:
400m run
40 wall balls, 20/14 to 10/9
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
:15 bent hollow rock
15m bear crawl
15m walking lunges

Every 3:00 for 5 sets:
4 back squats, 20X1
12-15 light band pull-aparts
+
For time w/a partner:
P1: 21 front squats, 95/65
P2: 21 front squats
P1: 21 toes-to-bar
P2: 21 toes-to-bar
P1: 15 front squats
P2: 15 front squats
P1: 15 toes-to-bar
P2: 15 toes-to-bar
P1: 9 front squats
P2: 9 front squats
P1: 9 toes-to-bar
P2: 9 toes-to-bar
+
5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: we will only have a single class @ 930AM today

Dynamic mobility work – coach-led

For time w/a partner w/20:00 cap:
40 burpees
800m run
40 alternating DB snatches
160 double-unders
40 alternating 1-arm DB hang clean & jerks
800m run
40 burpees
*tough DB load, same for both movements, split all work as desired w/only 1 partner working at a time
+
optional abs/bis/tris of choice

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3 sets as warm-up:
5 scap pull-ups
7 scap push-ups
9 prisoner air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate
2nd: 2-3 strict pull-ups – use band assistance or add load to make 2-3 challenging
+
For time w/9:00 cap:
900m row
60 air squats
30 pull-ups
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

30:00 @ easily sustainable effort:
1 mile bike or 600m ski erg or 800m row
:60 front leaning rest on ground
200m light Farmer’s walk
60 single-unders
+
5:00-10:00 mobility work – coach-led

Post results to comments.