Back squat & pull strength + cal/squat/abs

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
2 strict supinated pull-ups – weight/assist as needed for solid, tough reps throughout
+
12:00 @ high effort:
9 toes-to-bar or 6 bar muscle-ups
15/12 calories
15 wall balls
15/12 calories
+
5:00-10:00 coach-led mobility

Press & unilateral hinge strength + cal/hinge/press AMRAP

3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
5 slow push-ups
5 slow prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 3-4 barbell shoulder presses, 11X1
2nd: 6-8 alternating dual DB crossbody Romanian deadlifts, slow & controlled still but likely heavier than last week
+
AMRAP in 10:00:
60 calories or 800m run
50 Russian kettlebell swings
40 dual DB shoulder-to-overhead
+
5:00-10:00 coach-led mobility

Partner Murph prep

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
800m run
+
20 rounds of [5 pull-ups + 10 push-ups + 15 air squats]
+
800m run
*partners perform both runs together, but may split the in-gym movements as desired throughout with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hip extension & upper press strength + hinge/DU couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
:30 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 1 power clean or 1 power snatch
2nd: 3-5/side single-arm DB/KB shoulder shoulder-to–overhead – build to a tough final set
+
For time w/10:00 cap:
80 alternating DB snatches
160 double-unders
OR
80 double-unders
40 power cleans, 135/95
80 double-unders
+
5:00-10:00 coach-led mobility

Skill + easy aerobic movement

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 air squats w/alternating single–arm reach overhead)
10-20 hollow arch swings (baby kips)
3/direction hollow arch rolls
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
20:00 @ continuous, sustainable effort:
1 lap/side single-arm DB/KB overhead carry
1 lap/side single-arm DB/KB Farmer’s walk
:30/side plank
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
+
5:00-10:00 coach-led mobility