3 rounds easy:
10 band passthroughs
5 prisoner Kang squats
3 inchworms

Every 3:00 for 4 sets:
5 back squats – moderate & perfect for all sets/reps, final 1-2 sets 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 rounds for time w/12:00 cap:
10 pull-ups
20 alternating reverse lunges w/DBs @ shoulders, moderate
+
5:00-10:00 coach-led mobility

Post results to comments.

Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner:
20 handstand push-ups or dual DB shoulder-to-overheads
40 double-unders
40 kettlebell swings (overhead if mobility allows, otherwise Russian), tough
40 double-unders
*split all work as desired
+
optional abs/bis/tris – alternating DB curls, lying DB presses, Russian twists

Post result to comments.

3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating single-leg v-ups
5 slow & controlled ring rows w/a pause at the top

15:00 to build to a tough squat clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a limiter
+
AMRAP in 7:00:
700m row
+
max in remaining time:
7 front squats @ 95/65 (or KB goblet if front rack is the limiter)
7 toes-to-bar
+
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: :15-:30 2-arm active hang from bar, L-hang, or toes-to-bar hold (can also progress through each during each round)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice

20:00 @ 75% effort – steady throughout:
20/15 calories – your choice row/bike/ski
:30 hollow hold
10 alternating Turkish get-ups – your choice DB/KB/med ball
30 alternating DB curls
+
5:00-10:00 mobility work – coach-led

Post results to comments.

2 rounds as warm-up:
5-10 scap push-ups
:30 relaxed hang from bar
5/side single-leg prisoner good mornings, 3030
30 single-unders

10:00 ground-to-overhead prep
+
For time w/a partner w/10:00 cap:
60 ground-to-overhead any way (snatch or clean & jerk), moderate up to 155/105
+
Every :60 for 15:00 (5 sets of each):
1st: 5 L-leg KB Romanian deadlift to leg lift
2nd: 5 R-leg KB Romanian deadlift to leg lift
3rd: 5-10 perfect push-ups, ring push-ups, or DB floor presses

5:00-10:00 coach-led mobility

Post results to comments.

SCHEDULE NOTICE: Happy New Year! We will only have a single class today @ 1030AM, see you all then!

3 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
10 prisoner air squats – last 5 1&1/4

Every 2:00 for 5 sets:
1 1&1/4 back squat – moderate & perfect for all sets/reps, final 1-2 singles can be tough as long as positions are spot on
+
Every :90 for 12:00 (4 sets of each):
1st: 5-10 unbroken strict pull-ups (band-assist as little as possible to ensure @ least 5 unbroken each set)
3rd: 10 alternating DB reverse lunges w/DBs @ shoulders
+
3 sets:
:40 row/bike/ski easy
:20 row/bike/ski all-out
2:00 walk rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.

SCHEDULE NOTICE:
today (Tuesday), 12.31: 6AM, 1030AM, and 430PM classes only – gym closes @ 530, enjoy the rest of your 2019!
tomorrow (Wednesday), 01.01: 1030AM only!