2 rounds as warm-up:
: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):
1 thruster
2 front squats
OR
15:00 to build to a max complex of 1 squat clean thruster + 1 squat clean + 1 front squat
*get in a few strict pull-ups between sets
+
AMRAP in 7:00:
12 wall balls
36 double-unders or 48 single-unders
OR
9 thrusters, 115/75
36 double-unders
+
5:00-10:00 coach-led mobility

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
+
20:00 @ easy effort:
30m Farmer’s walk
300m row or 300m ski erg or .5 mile bike
3 wall walks OR 1-3 mat lengths handstand walk if proficient
300m row or 300m ski erg or .5 mile bike
+
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
+
5 sets @ sustainable effort:
3:00 of [5 power snatch singles + 10 burpees w/lateral hop/step over the bar + row/ski/bike calories in remaining time]
3:00 rest
+
5:00-10:00 coach-led mobility work

notes: moderate loading that allows for quality reps throughout, can adjust a bit set-to-set as needed… can opt for power cleans instead of snatches if overhead positions are limited from either a mobility or stability standpoint

3 sets as warm-up:
10 light bent-over band pull-aparts
5 prisoner Kang squats
+
Every 2:30 for 15:00 (6 sets):
3 back squat, 40X1
5-10 bent-over band rows w/pause @ top
+
For time:
50 toes-to-bar
100 KB goblet alternating reverse lunges
400m run
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5/side single-leg prisoner good mornings
5-10 scap push-ups
+
Every :60 for 15:00 (15 sets):
1 power clean to overhead any way, light/moderate
+
For total reps:
:60 push-ups or strict handstand push-ups
:60 alternating DB snatches
2:00 rest
:60 push-ups or strict handstand push-ups
:60 alternating DB hang clean & jerks
2:00 rest
:60 push-ups or strict handstand push-ups
:60 alternating DB power cleans
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
5 CTB pull-ups
10 row calories
15 air squats
*partners trade off completed rounds
+
easy walk cool-down or coach-led mobility