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

Every :90 for 12:00 (4 sets of each):
1st: 1 halting snatch-grip deadlift w/:01 pauses just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 4-6 standing DB shoulders presses, 20X2
+
5 rounds for time w/12:00 cap:
15 T hand-release push-ups
15 Russian kettlebell swings, tough
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 21:00 in teams of 3:
5 toes-to-bar
6 DB thrusters, moderate/tough unbroken
7 calories – your choice row/ski/bike
*teammates alternate completed rounds, go as fast as possible every round!
+
3 sets not for time:
20 light band press downs
20 med ball Russian twists
20 alternating DB curls

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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

Every :60 for 10:00 (5 sets of each):
1st: 10 controlled kips (hollow-to-arch), start small & build in ROM if shoulders allow – keep feet together and legs long throughout
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice

20:00 @ 65-76% effort – steady throughout:
15m walking lunge
15m bear crawl
30 alternating DB curl & presses
30/20 calories – your choice
:30/side plank
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
5:00 easy bike
+
3 rounds:
:15-:30 relaxed hang from bar
5 air squats w/alternating single-arm reach overhead
5 prisoner good mornings

For time w/15:00 cap:
150 wall balls
+
Every :60 for 15:00 (5 sets of each):
1st: 6-8 L-arm 3-point DB rows
2nd: 6-8 R-arm 3-point DB rows
3rd: 16-20 med ball Russian twists (each direction = 1)
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
5-10m slow crawl forward
5-10m slow crawl backward
5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too
5 prisoner air squats, 3030

Every :90 for 12:00 (4 sets of each):
1st: 2 halting snatch-grip deadlifts 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 dual DB Z presses, 41X1
+
Every :60 for 12:00 (4 sets of each):
1st: :30 L side plank
2nd: :30 R side plank
3rd: 6 L-leg KB Romanian deadlifts
4th: 6 R-leg KB Romanian deadlifts
+
3 sets:
:60 row/bike/ski easy
:30 row/bike/ski all-out
2:30 walk rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.