3 sets as warm-up:
5/side light single-arm/single-leg DB Romanian deadlifts, 3011
5-10 push-ups, 10X1 – solid :01 hold in plank at the top of each rep
25 single-unders or double-unders

Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift + 1 snatch pull + 1 power snatch
2nd: 3-6 strict handstand push-ups – add deficit if 6 is easy, go piked off a box or 6 heavy seated-on-floor DB presses if these aren’t there yet…
+
3 rounds for time w/10:00 cap:
30 kettlebell swings
15 burpees
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

AMRAP in 16:00 w/a partner w/only 1 working at a time trading off completed movements:
40 double-unders
20 wall balls
10 toes-to-bar
+
Optional 9-8-7-6-5-4-3-2-1 not for time:
DB curls
Push-ups
Sit-ups

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SCHEDULE NOTICE: there is no 1000 class today, see you @ 900!

3 sets easy of (10 band pull-aparts + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats)

Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 back squats – build to a heavy final single
2nd: 3-4/side single-arm standing DB shoulder press, 3010
+
15-12-9 for time:
Power cleans, up to 95/65 – select a weight with which you can confidently perform sets of 3-5 unbroken with minimal rest
Bar-facing burpees
+
5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: 1000 class is cancelled tomorrow, 05.19 – see you all @ 900!

3 sets as warm-up:
10 Russian kettlebell swings, light/moderate
:15 rest
:15 bike @ tough but not max effort
:60-:90 rest

8:00 @ 60-70% effort of (:60 bike + 10m crab walk + 10 sit-ups + 10m bear crawl)
4:00 rest
8:00 @ 60-70% effort of (20 row strokes + 10m crab walk + 10 alternating DB snatches + 10m bear crawl)
+
AMRAP in :60:
Bike calories

5:00-10:00 mobility work – coach-led

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As warm-up:
2:00 easy row, bike, or run
:30 table hold
:90 easy row, bike, or run
30m slow bear crawl
:60 easy row, bike, or run

12:00 @ 90% effort – tough but not quite all-out:
48 double-unders
8 pull-ups or 4/2 muscle-ups (bar or ring)
16 hand-release push-ups
8 toes-to-bar
+
Every 3:00 for 4 sets:
1/side Turkish get-up + windmill, build to tough by 4th set
30m DB Farmer’s walk w/8 shrugs @ 15m & 30m
+
5:00-10:00 coach-led mobility work

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3 sets as warm-up:
5/side light single-arm/single-leg DB Romanian deadlifts, 3111
5-10 push-ups or dips
:20 hollow rock

Every :90 for 15:00 (5 sets of each):
1st: 2 snatch-grip deadlifts, 3030
2nd: 2-4 strict handstand push-ups – add deficit if 4 is easy, go piked off a box or heavy seated-on-floor DB presses if these aren’t there yet…
+
4 sets for even reps:
:30 kettlebell swings – overhead if possible
:30 burpees
:30 row
:90 rest
+
5:00-10:00 coach-led mobility work

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