3 rounds as warm-up, build increase weight & burpee speed each round:
5 goblet squats
15m bear crawl
5 burpees
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10:00 movement prep – mostly set-up & building to a moderate clean
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On a 12:00 running clock:
1-2-3-4-5-6-7-8-9-10 for time of (DB squats + bar-facing burpees)
build to a clean max in remainder of time
*Lots of options here again… If registered for the Open, check your division’s standards for DB weights and burpees… For those not registered, select a DB load that you believe is do-able unbroken on the squats – like last week, those registered get first dibs on the prescribed DBs… Whether you’re registered or not, be smart, safe, get ready to hurt a bit (maybe a lot?), and enjoy!
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5:00-10:00 mobility work – coach-led

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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For completion in teams of 3, trade off all work as desired
1500m row or 2 mile Assault Bike
75 burpee pull-ups – can jump to get chin over bar if needed
150 kettlebell swings
75 burpee pull-ups
1500m row or 2 mile Assault Bike
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optional 3 sets not for time:
20 alternating DB curls
:05 top of dip hold
:05 middle of dip hold
:05 bottom of dip hold

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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 5 jumping air squats)

Every :90 for 15:00 (10 sets) @ light/moderate loads:
1 squat clean
1 thruster
1 front squat
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AMRAP in 7:00:
3 DB man-makers, moderate load you can move quickly
35 double-unders
*1 rep = 1 push-up + 1/side DB row from plank + 1 power clean + 1 thrusters
**if anyone outside of the class is hitting up 18.2 today, defer to them on the 50 & 35 DBs…
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5:00-10:00 coach-led mobility

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3 sets as warm-up:
5 push-ups, 2021
15 light band pull-aparts
:15 passive hang from bar

Every 2:00 for 10:00 (5 sets):
2-3 moderate/tough close-grip bench presses, 20X1
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Every :60 for 15:00 (5 sets of each):
1st: 2-3 moderate/tough power clean singles
2nd: :30 max strict pull-ups
3rd: :30 handstand hold or steady wall walks – you choice
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5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
:20 arrested superman
:20 hollow hold
15m unweighted walking lunges

Every 3:00 for 12:00 (4 sets):
4 back squats, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week
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5 sets for even output:
2:00 of (10 burpees + 200m run + wall ball in remaining time)
:60 rest
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5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
5 overhead squats w/a band, 33X1
15m bear crawl
:15 passive hang from bar
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5:00-10:00 movement prep – DB hang clean & jerk
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18.1 – AMRAP in 20:00:
8 toes-to-bar
5/side 1-arm DB hang clean & jerk, 50/35
14/12 row calories

*Lots of options here! If registered for the Open, check your division’s standards for toes-to-bar variations and DB weights… For those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets, and be open to using the Assault Bike or even running 200m if the weather is nice in place of the row calories if needed – those registered get first dibs on the rowers and prescribed DBs… Whether you’re registered or not, be smart, safe, get ready to grind, and enjoy something a little different!
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5:00-10:00 mobility work – coach-led

Post results to comments.