Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)

Every :60 for 12:00 (12 sets):
sets 1-3: 3 moderate hang power snatches (or cleans) from above the knees
sets 4-6: 3 moderate hang power snatches (or cleans) from below the knees
sets 7-9: 3 moderate power snatches (or cleans) from the floor
sets 10-12: :30 max strict pull-ups or :30 max muscle-ups if proficient or max chin-over-bar hold up to :30
+
15:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
20/15 row calories
10 push-ups w/:01 pause @ top or :30 plank
+
5:00-10:00 coach-led mobility work

Post results to comments.

For completion as warm-up:
400m row
8 alternating Turkish get-ups
:20-:30 hanging bent-knee tuck

Every :90 for 12:00 (4 sets of each)
1st: 15m 1-arm DB overhead walking lunges, heavy – switch arms set-to-set so that each side does 2 sets
2nd: 10 Australian CTB pull-ups w/:01 pause @ top – tough set-up that still allows for unbroken sets
+
2 rounds for time w/8:00 cap:
20 toes-to-bar
40 air squats
80 double-unders or single-unders
+
5:00-10:00 coach-led mobility work

Post results to comments.

For completion as warm-up:
20 air squats
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or row or bike or ski erg
10 scap push-ups, 1011
10 overhead squats @ 21X1

Every :90 for 12:00 (4 sets of each):
1st: 1 halting snatch-grip deadlift – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 5/side 1-arm standing DB shoulder press – start w/weaker side if you have one
+
3 sets:
2:30 of [200m run + max in remaining time of 10 Russian kettlebell swings + 10 burpees]
:90 rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.

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 wall balls w/:01 hold @ bottom)

Every :60 for 16:00 (4 sets of each):
1st: 3 front squats, 22X1
2nd: 6 alternating DB rows from plank, as heavy as possible without breaks
3rd: :20-:30/side plank (star if possible)
4th: rest
+
AMRAP in 8:00:
8 alternating DB snatches, tough
16 sit-ups
48 double-unders or single-unders
+
5:00-10:00 coach-led mobility

Post results to comments.

2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)

10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
+
Every 3:00 for 21:00 (7 sets):
1 clean + 1 hang clean from below the knees + 1 front squat @ 50-60% max
15m/side tough Farmer’s walk
200m run or .3 mile Assault Bike
+
5:00-10:00 mobility work – coach-led

Post work & results to comments.