Hinge/push/cyclical repeats + accessory work

3 rounds as warm-up:
:30 hang from bar
5 prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 5 sets:
1 power clean
10-15 solid push-ups, 5-10 strict ring dips or strict handstand push-ups, or 2-4 mat lengths handstand walk
1 power clean
200m row or equivalent run/ski/bike
1 power clean
*goal is same as last week – move moderate/tough loads and accumulate quality gymnastics movements
+
3 sets not for time:
3-5/side single-arm DB external rotations
:10-:20/side top of side plank clamshell hold

Back squat & pull strength + mixed modal

2 rounds as warm-up:
3 wall walks
10 band pull-aparts
20 walking lunge steps
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 40X1
2-3 weighted strict pronated pull-ups
+
10:00 @ high but sustainable effort:
18 toes-to-bar
30 wall balls
84 double-unders
OR
For time w/10:00 cap:
18 bar muscle-ups
60 wall balls, 30/20 to 10/9
168 double-unders
+
5:00-10:00 coach-led mobility

Hinge & unilateral strength + chipper AMRAP

3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
5 slow push-ups
5 slow prisoner Kang squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 moderate snatch-grip deadlifts, 3111
2nd: 4-6 alternating DB shoulder presses
+
AMRAP in 10:00:
100 calories or 1200m run
max burpees in remaining time
+
5:00-10:00 coach-led mobility