3 rounds as warm-up:
:20 hang from bar
10 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :90 for 15:00 (5 sets of each):
1st: 2 1 & 1/4 front squats
2nd: 2 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible given the fewer reps)
+
For time:
30-20-10 alternating DB rows from plank
30-30-30 alternating reverse lunges, dual DBs @ shoulders
*same DBs for both movements
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
1 wall walk
3/side KB suitcase deadlilfts, slow
5 goblet squats
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 shoulder press
1 push press
1 jerk (push or split)
+
AMRAP in 7:00:
7/side single-arm DB hang clean & jerk
21 double-unders
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
Toes-to-bar
Alternating prisoner box step-ups
Calories – your choice
*partners alternate movements throughout and can switch at any time
*reps of each movement are entirely up to you, though you must complete at least 1 rep/cal each time
+
bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
:10-:20 relaxed hang from bar
+
On a 15:00 clock:
build to a challenging power snatch single
build to a challenging power clean single
+
For time:
50 alternating DB snatches, heavy
50 burpees w/lateral hop over DB
+
5:00-10:00 coach-led mobility

For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
5 table hold to L-sit
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy, smooth effort:
:20 L-sit accumulation (any variation)
20 light alternating Russian kettlebell swings
40 single- or double-unders
400m row/ski/run or .5 mile Echo Bike or 800m bike erg (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility

3 rounds as warm-up w/empty bar:
5-7 bent-over rows
5-7 hang power cleans
5-7 front squats
5-7 shoulder-to-overhead
+
Every 4:00 for 24:00 (6 sets):
2 front squats (can go from rack) or 2 touch-and-go squat cleans
.3 mile bike or 200m row or 200m ski erg @ 90-95% effort (save something for the intervals)
+
3 sets for total reps:
:30 calories – your choice bike/row/ski
:30 rest
+
5:00-10:00 coach-led mobility work