3 rounds as warm-up:
30 single-unders
3/side 1-arm DB thrusters
:10 chin-over-bar hold
:10 passive hang from bar

Every 2:00 for 16:00 (8 sets):
1 squat clean
1-3 strict pull-ups OR 1-2 muscle-ups OR 3 heavy bent-over DB rows (no bands, Australian, ring rows, or other variations today)
1 squat clean
*moderate loads that allow for crisp cleans
+
AMRAP in 6:00:
21 wall balls
63 double-unders
+
2:00 rest
+
AMRAP in 2:00:
Toes-to-bar
+
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 time in teams of 3, only 1 person works @ a time :
60 row calories
120 power cleans, 95/65
60 row calories
120 burpees w/lateral hop/step over rower
60 row calories
+
3 sets not for time:
10-12 alternating DB curls
10/side single-arm tricep band pressdowns

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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 + 10 goblet squats w/pause in the hole)

Every :90 for 15:00 (10 sets):
1 power clean
1 push jerk
1 split jerk
*keep loads moderate and emphasis excellent mechanics throughout
+
AMRAP in 8:00:
36 double-unders
12 CTB pull-ups, 12 pull-ups, or 4 bar muscle-ups if proficient
6 DB front squats
6 DB alternating reverse lunges
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
500m row easy
30 air squats
:30 handstand hold or plank
500m row moderate

10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
10:00 @ sustainable effort:
30m bear crawl
30m reverse sled drag, tough
30m Farmer’s walk, tough
+
3 sets:
:20 row sprint – all-out for these, goal is best possible average pace
2:50 rest
+
5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
5/side 1-arm DB shoulder press
10 alternating KB pull-throughs
:20 hollow rock or tuck knee hang from bar/rings

Every :60 for 10:00:
1 moderate power snatch or 1 power clean OR if you’re already efficient and in the mood to build to a heavy single, go for it…
+
Every :60 for 20:00 (5 sets of each) all @ moderate, sustainable effort – no drop-off round-to-round:
1st: :30 perfect hand-release push-ups
2nd: :30 kettlebell swings, light/moderate
3rd: :30 double-unders
4th: :30 row
+
5:00-10:00 coach-led mobility work

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2 rounds as warm-up:
15m bear crawl
15m walking lunges w/reach overhead
5/side DB crossbody deadlifts

Every :90 for 15:00 (10 sets):
1 squat clean
1-3 strict pull-ups or 3 tough bent-over DB rows (no bands, Australian, ring rows, or other variations today)
+
For time:
27 thrusters, 45/35
15 toes-to-bar
21 thrusters
15 toes-to-bar
15 thrusters
15 toes-to-bar
9 thrusters
+
5:00-10:00 coach-led mobility work

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