For completion as warm-up:
90 single-unders
30m walking lunges
30m bear crawl
10 alternating toe touches from plank, nice & slow

Every 2:30 for 15:00 (6 sets):
6 back squats, 30X1
*build from light/moderate to heavy
+
Every :90 for 15:00 (10 sets):
5-10 pull-ups – any unbroken variation
10 challenging but unbroken goblet squats
*note the total volume of the pull-ups (50-100) and choose your reps wisely – should be repeatable throughout and not cause any hand issues
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 20:00 in teams of 2:
5 power cleans
10 bar-facing burpees
200m run
*partners trade off completed movements
+
optional abs/bis/tris of choice

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3 sets as warm-up:
:10 passive hang from bar
:20/side plank
:20/side single-leg wall sit

Every :90 for 15:00 (5 sets of each):
1st: 3 squat cleans – drop & reset each reps
2nd: 3-6 strict pull-ups wider than normal grip, 11X0 – weighted if possible, band assisted if needed
+
AMRAP in 7:00:
7 thrusters, moderate up to 115/75
28 double-unders or 49 single-unders
+
5:00-10:00 coach-led mobility

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5 rounds as warm-up:
3 strict pull-ups
6 push-ups
9 air squats

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 steady movement
30m/side tough 1-arm DB overhead carry
30m/side tough 1-arm DB Farmer’s walk
:30 hollow hold or rock
:60 row/bike/ski
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 run/row/bike/ski easy
15m walk on toes
15m walk on heels
+
3 rounds easy:
10 alternating toe touches from plank
30 double-unders or 60 single-unders

3 rounds for time w/15:00 cap:
400m run
21 Russian kettlebell swings
12 burpees
*choose a KB that would allow for unbroken for at least the first round
+
3 rounds not for time:
5/side single-leg DB/KB Romanian deadlifts, 3111
:30-:60 plank on rings or ground
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
100 single-unders
30m walking lunges
30m bear crawl
20 alternating toe touches from plank –

Every 2:30 for 15:00 (6 sets):
2 back squats, 40X1
*build from light/moderate to a final tough double
+
For time:
20 toes-to-bar
20 heavy goblet squats
40/30 calories – your choice row/ski/bike
20 heavy goblet squats
20 toes-to-bar
+
5:00-10:00 coach-led mobility

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