10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
24′ (2 mat lengths out & back) single-am DB overhead walking lunges – switch arms at any point
16 calories
8 toes-to-bar
*partners alternate completed movements
+
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
+
Every 2:00 for 12:00 (6 sets):
1 snatch
OR
1 clean
*full or power
+
6:00 rest
+
AMRAP in 12:00:
12 T hand-release push-ups
12 row calories

OR

same warm-up
+
AMRAP in 12:00:
Handstand push-ups, row 18 calories every time you break
+
6:00 rest
+
12:00 to build to a heavy snatch or clean
+
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 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples?)
+
15:00 @ sustainable effort:
10 alternating DB snatches
10 calories – your choice
15 sit-ups w/fingertips touching temples throughout
10 calories
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
12:00 to build to a challenging thruster
+
For time w/12:00 cap:
150 wall balls
+
5:00-10:00 coach-led mobility work

2 rounds as warm-up:
:30 hang from bar
15 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :60 for 15:00 (5 sets of each):
1st: 3 front or back squats – your choice
2nd: 3-4 L 3-point DB rows
3rd: 3-4 R 3-point DB rows
+
For total reps:
3:00 of [6 pull-ups + 6 dual DB squats]
3:00 rest
3:00 of [6 toes-to-bar + 6 alternating DB reverse lunges]
OR
For total reps:
3:00 of [6 muscle-ups + 6 thrusters @ 115/75]
3:00 rest
3:00 of [6 CTB pull-ups + 6 alternating barbell front rack reverse lunges @ 115/75]
+
5:00-10:00 coach-led mobility