Hinge & upper press strength + triplet

3 rounds as warm-up:
1-2 wall walks
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 31X1
6 dual DB Z press, 21X1 (if mobility doesn’t allow for Z position perform these seated on a bench)
+
AMRAP in 9:00:
18 calories – your choice
9 burpees
18 alternating DB snatches
9 burpees
+
3 sets not for time:
6-8 dual DB Cuban presses
:30 hollow hold or rock

Front squat & pull strength + E3O3

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
10 alternating prisoner reverse lunges
+
Every 3:00 for 15:00 (5 sets):
1 front squat
3-5/side 3-point DB rows
+
5 sets:
2:00 of [run to 1st pole and back + 10 wall balls + max in remaining time strict pull-ups]
:60 rest
*if raining sub 200m row, 200m ski, 400m bike erg, or .3 mile Echo Bike
+
5:00-10:00 coach-led mobility

Press strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
5 pvc good mornings
2 wall walks
+
Every 3:00 for 15:00 (5 sets):
4-4-3-3-3 close-grip bench press, 30X1
10-12 Russian kettlebell swings – moderate load, treat as hip warm-up/prep for the Devil’s presses
+
10 rounds for time w/10:00 cap:
21 double-unders
3 dual DB Devil’s presses (can do a c&j to get DBs overhead or the traditional more traditional snatch/swing)
OR
For time w/10:00 cap:
210 double-unders
30 dual DB Devil’s presses
+
5:00-10:00 coach-led mobility

Some exercising to be completed with another person

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
800m run
40 dual DB squat cleans
40 CTB pull-ups
800m run
40 CTB pull-ups
40 dual DB squat cleans
800m run
*each 800m run is split 400/400m, in-gym work can be split as desired with only 1 partner working at a time
*sub chin-over-bar pull-ups if you can’t consistently trade of solid CTB singles with your partner
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + ascending couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:00 for 14:00 (7 sets):
2 ground-to-overhead any way (so c&j or snatch, your choice)
*build to moderate/tough, touch-and-go only if you’re proficient already, otherwise take a few seconds to reset on the ground between reps
+
AMRAP in 7:00:
3 ground-to-overhead, light up to 95/65
3 handstand push-ups or bar-facing burpees
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility

Skill + aerobic structural movement

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
:30 arrested superman
10-20 hollow arch swings (baby kips)
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
15:00 @ sustainable effort:
300m row or ski or .5 mile Echo Bike or 600m bike erg
2 wall walks
1 lap around the gym tough Farmer’s walk
+
5:00-10:00 coach-led mobility