Squat & pull strength + WB/pull couplets

2 rounds as warm-up:
5 prisoner Kang squats
5 scap pull-ups
10 alternating toe touches from plank
+
Every :90 for 15:00 (5 sets of each):
1st: 1 front or back squat – your choice
2nd: 1 weighted strict pull-up OR :05-:15 chin-over-bar hold
+
For total reps:
3:00 of [42 wall balls + max CTB/pull-up/MUs in remaining time]
3:00 rest
3:00 of [21 CTB pull-ups or 21 pull-ups or 14 muscle-ups + max wall balls in remaining time]
*same pulling version for both
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00:
4 wall walks or 36′ handstand walk (3 mats lengths out & back)
16 alternating DB power cleans, moderate/tough
400m row or 800m bike erg or .6 mile Echo Bike or 400m ski erg
*partners trade off completed fulll rounds
*emphasis on solid, safe wall walks even as fatigue sets in
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting strength + pull/cal couplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 3:00 for 15:00 (6 sets):
3-5 overhead squats
OR
3-5 front squats
*can be from ground or out of rack, full snatch/clean counts as first rep
+
AMRAP in 10:00:
10 toes-to-bar
200m row

OR

same warm-up
+
AMRAP in 15:00:
Muscle-ups (bar or ring), 21/15 calories every time you break
+
10:00 to build to a heavy snatch or clean – your choice, power or full
+
5:00-10:00 coach-led mobility

Skill + easy aerobic

For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples?)
+
15:00 @ easy pace:
15 calories – your choice
5 table hold to L-sits w/:02 pause at each end ROM
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift w/:02 pause just below the knees on the way up & down
1 clean-grip deadlift (no pause)
1 clean pull
*moderate load that allow for relatively comfortable solid positions throughout
+
Every :60 for 15:00 (5 sets of each):
1st: 5-15 perfect pushes (push-up, strict dip, or strict handstand) – quality over reps
2nd: 10-15 Russian kettlebell swings
3rd: :30 hollow hold
+
5:00-10:00 coach-led mobility work

Squat & pull strength + pull/squat/DU AMRAP

2 rounds as warm-up:
10 alternating prisoner tall kneeling to standing
10 alternating toe touches from plank
+
Every :60 for 15:00 (5 sets of each):
1st: 2 front or back squats – your choice
2nd: 2-3 L 3-point DB rows
3rd: 2-3 R 3-point DB rows
+
AMRAP in 7:00:
7 pull-ups
14 alternating box step-ups
28 double-unders or 56 single-unders
OR
AMRAP in 7:00:
7 CTB pull-ups
28 double-unders
7 thrusters, 115/75
28 double-unders
+
5:00-10:00 coach-led mobility