3 sets as warm-up:
6 scap pull-ups
4 prisoner Kang squats
2 inchworms

Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean thruster
2nd: 1-2 strict supinated pull-ups – weight or assist as needed to make 1-2 moderate/tough but achievable each round
+
21-15-9 for time:
Thrusters, up to 95/65
Pull-ups
OR
7-5-3 for time:
Squat snatches, 135/95
Ring muscle-ups
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar

Every :60 for 10:00 (5 sets of each):
1st: :05-:10 chin-over-bar or CTB hold
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice or :05-:10/side 1-arm holds from pike position on box
+
Every 3:00 for 21:00 (7 sets):
10 dual DB curl & press, light
10 hollow rocks (1 = forward & back)
10-20 calories @ easy/moderate effort – should still leave time for roughly :60 rest each round
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
:30 relaxed hang from bar
2 prisoner air squats
2/side prisoner alternating forward lunges
2/side prisoner alternating reverse lunges

Every :60 for 10:00 (10 sets):
1 hang power clean, moderate
+
AMRAP in 5:00:
Strict pronated pull-ups
*band assist only if you will likely get less than 10 total, and only as needed to ensure at least 10 are do-able
+
Every :60 for 10:00 (5 sets of each):
1st: 2-4 DB renegade rows, 1 = 1 push-up + 1/side row from plank
2nd: 10-20 anchored sit-ups
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
15m slow crawl forward
15m walking lunge
10 alternating DB snatches

15:00 to build to a heavy back squat single – can be a true max if feeling great, otherwise just heavy for the day
+
4 rounds for reps:
2:00 of (300/250m row + max in remaining time wall balls)
2:00 rest
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
10 band passthroughs
5 prisoner good mornings
2 slow & controlled inchworms

Every :90 for 15:00 (5 sets of each):
1st: 2 halting clean-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-6/side 1-arm DB push presses w/:01 pause overhead
+
For time w/10:00 cap:
45 Russian kettlebell swings
45 burpees
45 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

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On a running 60:00 clock:
@ 05: 10:00 veeeeeery easy of 24 single-unders + 12 calories (your choice) + 4 alternating very light Turkish get-ups
@ 20: every :60 for 10 sets: 1 empty bar split jerk w/emphasis on upright torso during dip, full hip extension, and sound footwork at both catch and during recovery (in that order, address the earliest issue)
@ 35: 3 rounds @ high effort of (:60 calories + :60 heavy carry (Farmer’s, med ball, bag, etc., your choice) + :60 double-unders or single-unders)
@ 50: max barbell overhead hold, 135/95

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