For completion as warm-up:
15m toe walk
15m heel walk
30m bear crawl
30m walking lunge
30 light band good mornings
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
*can sub in :30 double-under practice for one on these if you’re still working toward consistent reps there
+
20:00 @ very easy effort:
10 pvc overhead squats
:30 hang from bar
:30/side plank
300m easy jog
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 push-ups w/alternating toe touch from plank each rep
:10-:20 hang from bar
5 air squats w/alternating reach overhead
+
6 sets @ sustainable effort :
2:30 of [5-10 toes-to-bar + 20 alternating box step-ups (or reverse lunges) + row/ski/bike calories in remaining time]
2:30 rest
+
5:00-10:00 coach-led mobility work

notes: can lightly load the step-ups as long as it’s still reasonable to get them done in under :60… goal is to feel pretty good even by the end of this, not an AMRAP, nothing to record, just looking for quality movement accumulation like the last few Wednesdays…

3 rounds as warm-up:
5/side single-leg prisoner good mornings
5-10 scap push-ups
+
Every :90 for 15:00 (10 sets):
1 power snatch, light/moderate
+
For time w/12:00 cap:
25 single-arm DB power cleans
25 single-arm DB shoulder-to-overhead
50 calories (your choice!)
25 single-arm DB shoulder-to-overhead
25 single-arm DB power cleans
*heavy DB
+
5:00-10:00 coach-led mobility

3 sets as warm-up:
10 hollow/arch swings
10 light bent-over band rows
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 40X1
5/side band external rotations
+
21-15-9 for time w/10:00 cap:
Dual DB/KB front squats
Pull-ups
OR
For time w/10:00 cap:
9-7-5 squat cleans, 205/145
21-15-9 CTB pull-ups
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
5 push-ups w/alternating toe touches from top
:15-:30 relaxed hang from bar
5 pvc passthroughs
5 overhead squats w/pvc pipe or empty bar
+
Every 2:30 for 15:00 (6 sets):
2 front squats, 30X1
OR
15:00 to build to a tough sets of 1 hang squat clean from just below the knees + 1 front squat
+
For total reps:
:60 double-unders
:60 rest
:60 moderate DB thrusters OR thrusters @ 115/75
:60 rest
2:00 toes-to-bar
:60 rest
:60 thrusters
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility