3 rounds:
3 slow & controlled inchworms
15m/side 1-arm Farmer’s walk
:15/side star plank
+
Every 3:00 for 15:00 (6 sets):
2 close-grip bench presses, 30X1
10 unbroken Russian kettlebell swings, moderate
*work to a tough final double on the bench, but treat the swings as a hip warm-up for the 5 rounder to follow
+
5 rounds for time w/a 10:00 cap:
14 anchored sit-ups
12 DB power cleans
10 DB shoulder-to-overhead
*select the heaviest pair of DBs you believe still gives you a change to complete within 10:00
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time w/a partner, trade off all work as desired:
100 pull-ups
100 wall balls
5:00 rest
100 wall balls
100 calories – your choice row/bike/ski
+
optional bis & tris work of choice

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2 sets as warm-up:
12 alternating DB curl & presses
3 DB goblet squats, 5511
:10-:20 hanging knee raise or L-hang

A. Back squat, 4-3-2, 20X2; begin a set every 3:00
+
Every :60 for 8:00 (8 sets):
1 snatch + 1 hang snatch
*light loads, can be squat or power, and below/above the knees for the hang
+
3 rounds for time w/12:00 cap:
30 kettlebell swings
15 perfect push-ups or handstand push-ups
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15m unweighted walking lunges

10:00 gymnastics work of choice – pick 1-2 movements and focus on improving 1 aspect without fatigue
+
2 sets @ steady effort:
4:00 of [15m/side 1-arm Farmer’s walk + 15m/side 1-arm DB overhead carry + :30 bottom of squat hold]
:60 rest
4:00 bike/row/ski
:60 rest
+
5:00-10:00 mobility work – coach-led

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2 rounds as warm-up:
15m walking lunges
:30 plank
15m bear crawl
:30 arrested superman hold

Every :90 for 15:00 (5 sets of each):
1st: 6-12 unbroken strict pull-ups – band assist as needed to get 6 unbroken, solid reps
2nd: 6-12 KB goblet squats, 4010
+
5:00 rest
+
Every :90 for 15:00 (5 sets of each):
1st: :60 prisoner step-ups – steady
2nd: :30-:60 double KB front rack or med ball bear hug hold
+
5:00-10:00 mobility work – coach-led

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2 rounds:
5 slow & controlled inchworms
5/side 1-arm DB hang clean & jerks w/:01 pause overhead
:30/side plank
+
Every 3:00 for 15:00 (5 sets):
2-3 close-grip bench press, 30X1
12 unbroken Russian kettlebell swings, moderate/tough
+
AMRAP in 6:00:
3 power cleans
3 shoulder-to-overhead
6 power cleans
6 shoulder-to-overhead
9 power cleans
9 shoulder-to-overhead
and so on adding 3 reps each round…
+
5:00-10:00 coach-led mobility

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