For completion as warm-up:
5 tiny kip swings (hollow-to-arch) + 5 medium kip swings
10m toe walk
10m heel walk
5 medium kip swings + 5 big kip swings
15m walking lunge forward
15m walking lunge backward
5 big kip swings + 5 pull-ups (or just 10 big kip swings)

Every 2:30 for 10:00 (4 sets):
10 back squats @ 50% of max – stay “light”, we’ll be building these over the next few weeks…
+
AMRAP in 15:00:
Max unbroken strict pull-ups
300m run
*goal here is max reps each round, not necessarily best total
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time:
400m run together
40 synchronized burpees (chests must be on ground at same time, must be standing tall at same time)
400m run together
60 synchronized alternating DB snatches (must be locked out at same time)
400m run together
40 synchronized burpees
400m run together
+
optional abs/bis/tris of choice

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3 sets as warm-up:
5 toes-to-bar
10 prisoner air squats
30 single-unders

Every :90 for 15:00 (5 sets of each):
1st: 1 front squat, 20X1 – build to a tough final rep
2nd: 30 double-unders or :30 double-under practice
+
7 rounds for time w/7:00 cap:
7 front squats, light/moderate up to 95/65 w/bar starting on the ground (no racks)
7 strict pull-ups
+
5:00-10:00 coach-led mobility

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

10:00 gymnastics practice – coach-led
+
20:00 @ easily sustainable effort:
60m med ball bear hug carry, sandbag bear hug carry, or dual KB front rack carry
200m easy run
60m Farmer’s walk
200m easy run
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
4 v-ups
8 scap push-ups
12 air squats

10:00 to build to a challenging hang power clean
+
Every :60 for 12:00 (4 sets of each):
1st: 5-10 strict handstand push-ups OR 1-2 slow & controlled wall walk OR 5-10 perfect push-ups
2nd: 15 Russian kettlebell swings
3rd: :30 bike or row – increase effort each set
+
For time:
15/10 Assault/Echo Bike calories
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
15m bear crawl forward
15m bear crawl backward
5 medium kip swings + 5 big kip swings
15m walking lunge forward
15m walking lunge backward
5 big kip swings + 5 pull-ups (or just 10 big kip swings)

Every :60 for 10:00 (10 sets):
3 back squats @ 60-70% of max (no heavier than last week’s loading), 10X0 – intent remains speed throughout
+
6 rounds for time:
10 alternating DB rows from plank
15m dual DB @ shoulders walking lunges
+
5:00-10:00 coach-led mobility

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