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

3 rounds as warm-up:
:15-:30 relaxed hang from bar
5 pvc passthroughs
5 overhead squats w/pvc pipe or empty bar
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Every 3:00 for 15:00 (5 sets):
1 hang snatch pull
3 hang power snatches
OR
15:00 to build to a hang power snatch max
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AMRAP in 7:00:
35 double-unders or single-unders
14 alternating single-arm DB snatches, tough
OR
AMRAP in 7:00:
35 double-unders
7 power snatches, 145/95
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5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m walking lunge
:30 T superman hold
:30 slow plank march
:30 relaxed hang from bar
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Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
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20:00 @ easy effort:
60m mixed carry w/1-arm front rack & 1-arm Farmer’s walk – your choice KB/DB, switch sides as needed/desired (can use the same loading for both DBs/KBs)
300m row or 300m ski erg or .5 mile bike
60m bear crawl – yep, 60m
300m row or 300m ski erg or .5 mile bike
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5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 push-ups w/alternating toe touch from plank each rep
:10-:15 hang from bar
5 air squats w/alternating reach overhead
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5 sets @ sustainable effort :
3:00 of [5-10 strict pull-ups + 20 wall balls + row/ski/bike calories in remaining time]
3:00 rest
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5:00-10:00 coach-led mobility work

notes: select a number & variation of strict pulling that allows for at least :60 to accumulate calories each round… goal is to feel pretty good even by the end of this, it is not an AMRAP, nothing to record, just looking for quality movement accumulation

3 sets as warm-up:
15 light bent-over band pull-aparts
5/side single-leg prisoner good mornings
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Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean
5-10 scap push-ups
OR
1 power clean
1 hang power clean
1 split jerk
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2 rounds for time:
20 T hand-release push-ups
20 deadlifts, light/moderate up to 135/85
400m run
OR
2 rounds for time:
20 handstand push-ups
20 power cleans, 115/75
400m run
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5:00-10:00 coach-led mobility

2 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5-10 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
5 back squats, 40X1
10 bent-over band rows w/:01 pause @ top w/elbows high
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For total reps:
:60 toes-to-bar
:60 single-arm DB overhead alternating reverse lunges (can switch arms as desired)
2:00 rest
:60 toes-to-bar
:60 dual DB alternating reverse lunges w/DBs @ shoulder
2:00 rest
:60 toes-to-bar
:60 dual DB alternating reverse lugnes w/DBs @ sides
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5:00-10:00 coach-led mobility