Weightlifting + squat/pull couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
2-3 thrusters, can be from ground or from rack
OR
2-3 squat snatches
*build to tough
+
For time w/10:00 cap:
42-30-18 box step-ups w/wall held any way
21-15-9 pull-ups
OR
9-7-5 for time w/10:00 cap:
Muscle-ups
Squat snatches, 135/95
+
5:00-10:00 coach-led mobility

Skill + shoulder density & easy aerobic

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:
200m single-arm KB overhead carry
300m single-arm KB front rack carry
400m single-arm KB Farmer’s walk
row/bike/ski @ easy pace in remaining time
+
5:00-10:00 coach-led mobility

Weightlifting + couplet + accessory

3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 12:00 (6 sets):
1 clean pull
1 power clean
+
3 rounds for time w/12:00 cap:
300m run
30 alternating DB hang snatches (or hang clean to overhead if you did snatches Mon)
OR
3 rounds for time w/12:00 cap:
300m run
12-10-8 mat length handstand walk
*so 300m/6 out & back, 300m/5 out & back, 300m/4 out & back
+
2 sets not for time:
10-12/side very light single-arm DB Cuban presses
:10-:20/side star plank

Back squat & pull strength + E90O90 (pull & squat accumulation)

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):
2 back squats
2 unbroken strict supinated CTB pull-ups – weight/assist as needed
+
Every :90 for 15:00 (5 sets of each):
1st: 6 wall balls + 6 pull-ups + 6 wall balls
3rd: 6 wall balls + 6 toes-to-bar + 6 wall balls
*can sub 3-6 bar muscle-ups for either interval’s pulling movement if you’re already proficient
+
5:00-10:00 coach-led mobility

Hinge & press strength + hinge/jump

3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts
6 standing dual DB Arnold presses
+
AMRAP in 10:00:
10 burpees
20 Russian kettlebell swings
40 double-unders
OR
5 rounds for time:
10 burpee box jump-overs
20 alternating DB snatches, 50/35
+
5:00-10:00 coach-led mobility

notes: only perform (80) single-unders if you can’t do at least 10 doubles within a :60 window, otherwise select a number you believe is doable in that time and stick to it even if they fall apart a bit

10:00 dynamic mobility work – coach-led
+
5 rounds for time w/30:00 cap:
800m run or row
20 dual DB squat cleans, tough!
20 pull-ups or 10 bar muscle-ups
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down