As warm-up:
10m walk on ball of foot
10m walk on heel of foot
15m bear crawl
15m crab walk
30m/side 1-arm KB Farmer’s walk
3 rounds of [5 goblet squats + 5 sit-ups]

AMRAP in 10:00:
3 toes-to-bar
3 front squats, 95/65
30 double-unders
6 toes-to-bar
6 front squats
30 double-unders
9 toes-to-bar
9 front squats
30 double-unders
and so on…
*if front rack mobility is a limiter perform moderate goblet squats in place of front squats
+
3 sets not for time:
:30-:60 plank (ground or rings)
:30 Sorensen hold (weighted or :10/side single-leg if these are easy)
5-10/side 3-point DB rows
+
5:00-10:00 coach-led mobility work

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3 sets as warm-up:
2/side light KB/DB windmills, 3011
10 band pull-aparts
30 single-unders

Every 3:00 for 12:00 (4 sets):
1 snatch lift-off
1 snatch pull from pause just below the knees
1 snatch pull
5-10 slow band passthroughs, if these are easy you can try to do them from the bottom of an overhead squat(!)
+
Every :60 for 15:00 (5 sets of each):
1st: 8 alternating DB bench press (non-working arm stays at lockout)
2nd: 10-15 unbroken Russian kettlebell swings
3rd: :30 bike or row @ moderate effort
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
10m bear crawl
10 cossack squats
:10-:30 2-arm passive hang from bar

Every 2:00 for 16:00 (4 sets of each):
1st: 15m DB walking lunge w/1-arm DB @ shoulder + 1-arm DB overhead, switch arms round-to-round so each does 2
2nd: :60 strict pull-up accumulation – if using a band select the lightest assistance that allows you to accumulate 3-6 each round
+
AMRAP in 6:00:
21-15-9 for time of (wall balls + burpees)
*this is an AMRAP, so if you complete the round of 9 you will begin again @ 21 wall balls…
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner, trade off all work as needed but only 1 works at a time:
200m run
10 push presses, up to 115/80
10 deadlifts, same weight as push press
200m run
20 pull-ups
+
Optional bis/tris work of choice

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3 sets easy of (5 strict pull-ups or ring rows + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats)

Every :60 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 front squat, 30X1 building to a max for the day
2nd: 6 L DB chainsaw rows, 2010
3rd: 6 R DB chainsaw rows, 2010
+
5 sets:
:90 (10 tough DB box step-overs + steady anchored sit-ups in remaining time w/fingertips touching side of head throughout)
:30 rest
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
10 wall balls
:20 rest
:20 row @ moderate effort
:60 rest

10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets, ideally the same movements/variations you performed over the last 2 weeks
+
10:00 @ 60-70% effort – very easy, focus on quality movement over speed and stick to the tempos:
5/side single-leg DB Romanian deadlift, 3011
5/side single-arm DB Z press (seated on ground)
:20/side single-leg wall sit
+
3 sets – last week of these, enjoy!(?):
:40 max burpees – goal is to find the fastest cycle rate and hope you can hang on…
:20 rest

5:00-10:00 mobility work – coach-led

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