3 rounds as warm-up:
5m duck walk
5m penguin walk (on heels, toes up)
:05-:10/side 1-arm hang from bar
10 alternating single-leg hip hinges
+
Every 2:30 for 4 sets:
6-8 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held actually touching the abdomen for a full :01 at the top
*accumulate 5-10 overhead squats w/a band while resting, emphasis on improving range of motion and overhead position
+
3 rounds for even reps:
4:00 of [4 strict pull-ups + 8 goblet squats + 4 strict toes-to-bar (or v-ups) + 8 alternating reverse goblet lunges]
:60 rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner, split all work as desired w/only 1 working at a time:
10 wall walks or 50 handstand push-ups (or any combo, 1 wall walk = 5 handstand push-ups)
100 double-unders
50 heavy Russian kettlebell swings
100 double-unders
+
optional 3 sets not for time:
20 alternating DB curl
20 band tricep pressdowns

Post result to comments.

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (5/side single-arm DB upright row + :10-:30 handstand hold + 10 alternating reverse goblet lunges)

Every :90 for 15:00 (5 sets of each):
1st: 4 front squats, 40X1
2nd: 4-6/side 3-point DB rows, 20X1
+
For total reps:
5:00 strict pull-ups
:60 rest
3:00 anchored sit-ups – fingertips must touch temples throughout
:60 rest
:60 air squats – push the pace as much as possible while maintaining full range of motion
+
5:00-10:00 coach-led mobility

Post results to comments.

For completion as warm-up:
500m row easy
30 air squats
:05-:10/side 1-arm hang from ring or bar
15 scap push-ups
500m row moderate

10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
4 sets:
30m DB/KB Farmer’s walk, as heavy as possible w/no breaks
30m bear crawl
*rest as needed throughout, though all 4 sets should be completed within 10:00
+
2 sets:
45m tough prowler push w/straight arms (so down, up, & back down the rig)
rest as needed

5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds as warm-up:
5 v-ups
5m forward crab walk
5m backward crab walk
:05 chin-over-bar hold
:05 dead hang from bar

Every 6:00 for 30:00 (5 sets):
max (-1) unbroken toes-to-bar
500m row
10 reverse lunges w/heavy DB @ shoulders
+
5:00-10:00 coach-led mobility work

Post results to comments.

3 sets as warm-up:
5 inchworms
5 light DB Cuban presses
:15 hollow hold

Every :60 for 10:00 (5 sets of each):
1st: 3 power clean singles, moderate loads
2nd: :30 max perfect push-ups w/slight pause @ top
+
3 sets for increasing reps – goal is to complete more work each set, be conservative to start to allow that to happen:
3:00 of (30 double-unders + 10 kettlebell swings + 10 no-push-up burpees)
:60 rest
+
5:00-10:00 coach-led mobility work

Post results to comments.