For completion as warm-up:
:30 bent hollow hold
30m bear crawl
30m reverse lunges w/single light DB overhead (switch arms as desired)
:30 bent hollow rock

Every 2:00 for 10:00 (5 sets):
10 back squats @ 55% of max – same load as last week, extra set and tighter intervals
+
For time:
400m run
40 toes-to-bar
400m run
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

4 rounds for time w/a partner w/24:00 cap:
40 burpees
40 Russian kettlebell swings
400m run together
*burpees & swings can be split as desired with only 1 partner working at a time
+
optional abs/bis/tris of choice

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3 sets as warm-up:
5 scap pull-ups
7 scap push-ups
9 prisoner air squats

Every :90 for 15:00 (5 sets of each):
1st: 2 1 & 1/4 front squats, light but controlled throughout w/emphasis on excellent bottom positions (full depth, solid front rack, etc.)
2nd: 30 double-unders or :30 double-under practice
+
7 rounds for time w/7:00 cap:
7 thrusters, moderate up to 115/75
7 CTB pull-ups
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
30m walking lunges
30m bear crawl

30:00 @ eeeaaaasily sustainable effort:
600m row
60m med ball bear hug carry, sandbag bear hug carry, or dual KB front rack carry
60 single-unders
3 small kip swings
3 medium kip swings
3 big kip swings
3 slow & controlled wall walks
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
3 v-ups
6 scap pull-ups
9 Russian kettlebell swings, light

10:00 to build to a challenging power clean
+
Every :60 for 10:00 (5 sets of each):
1st: 10 push-ups w/hands elevated
2nd: 10 touch-and-go deadlifts – light/smooth/controlled, don’t rush
+
For time:
15 burpees
200m run
15 burpees
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
5 tiny kip swings (hollow-to-arch) + 5 medium kip swings
30m bear crawl
5 medium kip swings + 5 big kip swings
30 alternating reverse lunges w/single DB overhead (switch arms every 5 reps)
5 big kip swings + 5 pull-ups (or just 10 big kip swings)

Every 2:30 for 10:00 (4 sets):
10 back squats @ 55% of max – a bit heavier than last week…
+
5 sets for reps/calories:
:60 strict pull-ups
:30 rest
:60 bike (any bike) calories or 200m-ish jog (should take roughly :60)
:30 rest
+
5:00-10:00 coach-led mobility

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