2 rounds as warm-up:
:30 relaxed hang from bar
5/side KB suitcase deadlilfts, slow
10 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2 halting clean-grip deadlifts (:02 pauses just below the knees on the way up & down)
2nd: 4-8 DB floor presses
+
For time w/12:00 cap:
25 T hand-release push-ups or handstand push-ups
75 double-unders or 125 single-unders
100 Russian kettlebell swings
75 double-unders or 125 single-unders
25 T hand-release push-ups or handstand push-ups
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 21:00 w/a partner:
21 air squats
15 calories row/bike/ski
9 pull-ups
*partners alternating completed movements
+
bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
2 snatches
OR
2 cleans
+
AMRAP in 7:00:
7 ground-to-overhead, light up to 75/55
7 bar-facing burpees
OR
AMRAP in 7:00:
3 power snatches, 95/65
3 bar-facing burpees
6 power snatches
6 bar-facing burpees
9/9
and so on…
+
5:00-10:00 coach-led mobility

*notes: full or power, can drop & reset or work on touch-and-go for the every 2:30 portion… ground-to-overhead in the AMPAP can be snatch or clean-to-overhead anyway

For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy, smooth effort:
4 table hold to L-sit w/:01-:02 pauses at each end range of motion
16 light alternating single-arm Russian kettlebell swings
400m row/ski/run or .5 mile Echo Bike or 800m bike erg (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
:30 relaxed hang from bar
20 light Russian kettelbell swings
10 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 3 halting clean-grip deadlifts (:02 pauses just below the knees on the way up & down)
2nd: 6-10 DB floor presses
+
21-15-9 for time w/10:00 cap:
Single-arm DB shoulder-to-overhead – can switch arm at any time
Hang power cleans
*very heavy DB, light/modeate barbell
OR
3 rounds for time w/10:00 cap:
15 dips (ring or bar)
15 deadlifts, 225/155
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
:20 hang from bar
10 light Russian kettelbell swings
5 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 22X1
2nd: 2-4 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible)
+
For time w/10:00 cap:
25 toes-to-bar
50 alternating prisoner reverse lunges or step-ups
150 double-unders or 250 single-unders
50 alternating prisoner reverse lunges or step-ups
25 toes-to-bar
+
5:00-10:00 coach-led mobility