On a running 60:00 clock:
05-15: 10:00 veeeeeery easy of 20 single-unders + 10 calories (your choice) + 5 push-ups
20-30: every :60 for 10 sets: 1 hang power snatch or hang power clean w/:01 pauses just below knees & @ catch before standing up, empty bar – goal is proper positions @ knees, hip contact, & solid catch position (in that order)
35-45: AMRAP in 10:00 of 15 calories + 30m heavy carry (med ball, Farmer’s walk, dual KB front rack or overhead, etc.)
50: max 2-arm hang from bar

Post results to comments.

Dynamic mobility work – coach-led

AMRAP in 21:00 in teams of 3:
5 burpees
6 alternating DB snatches, tough
7 calories – your choice row/ski/bike
*teammates trade of completed rounds, with the intent of finishing each round as fast as possible
+
3 sets not for time:
20/side single-arm band press downs
20 med ball Russian twists
20 dual DB curls

Post result to comments.

3 sets as warm-up:
7 scap pull-ups
5 prisoner Kang squats
3 inchworms

Every :60 for 14:00 (7 sets of each):
1st: 1 hang squat clean or hang squat snatch, build to moderate/tough as prep for the AMRAP
2nd: 1-2 strict pull-ups (band-assist/weight as needed to make tough) OR 1 bar or ring muscle-up
+
AMRAP in 7:00:
3 hang squat cleans or hang squat snatches, 95/65
3 pull-ups
6 hang squat cleans or hang squat snatches
6 pull-ups
9 hang squat cleans or hang squat snatches
9 pull-ups
And so on, adding 3 to each movements each round
OR
AMRAP in 7:00:
3 hang squat cleans or hang squat snatches, 115/75
3 bar or ring muscle-ups
6 hang squat cleans or hang squat snatches
3 bar or ring muscle-ups
9 hang squat cleans or hang squat snatches
3 bar or ring muscle-ups
And so on, adding 3 to the barbell & keeping the MUs @ 3 throughout
+
5:00-10:00 coach-led mobility

Post results to comments.

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

Every :60 for 10:00 (5 sets of each):
1st: 10 controlled kips (hollow-to-arch)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice
+
20:00 @ 65-76% effort – steady throughout:
30m walking lunge
30m bear crawl
30 calories – your choice, can mix & match
30 alternating DB curl & presses
+
5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds as warm-up:
:30 relaxed hang from bar
5/side single-leg prisoner good mornings
1 slow & controlled wall walk

10:00 ground-to-overhead prep
+
For time w/5:00 cap:
30 ground-to-overhead, up to 135/95 – goal is completion of the 30 reps in under the cap, adjust loading accordingly
+
Every :60 for 12:00 (3 sets of each):
1st: :10-:30 L side star plank
2nd: :10-:30 R side star plank
3rd: 4-6 L-leg KB Romanian deadlift to knee raise
4th: 4-6 R-leg KB Romanian deadlift to knee raise
+
5:00-10:00 coach-led mobility

Post results to comments.

2 rounds as warm-up:
15m slow crawl forward
15m slow crawl backward
5 prisoner good mornings, 3030
5 prisoner air squats, 3030

Every 3:00 for 3 sets:
3 back squats – moderate & perfect for all sets/reps, final set can be tough as long as positions are spot on, get in a bit of scap work during the rest (ext/int rotations, pull-aparts, passthroughs, dead hang to inverted, etc.)
+
5:00-10:00 row prep – build to your anticipated pace
+
For time:
500m row
+
Every :60 for 10:00 (5 sets of each):
1st: 4-6 L-arm 3-point DB rows
2nd: 4-6 R-arm 3-point DB rows
+
5:00-10:00 mobility work – coach-led

Post results to comments.

*if you were at yesterday’s 6AM and completed squats & pull-ups (great thinking on the fly from Heather!), sub in 3 halting snatch-grip deadlifts w/:01 pause just below the knees on the way up & down for the back squats, and 4-6 1-arm standing DB shoulder presses for the DB rows