Squat & pull strength + couplet

3 rounds as warm-up:
5 strict pull-ups or scap pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every :90 for 15:00 (5 sets):
1st: 1 front squat, 22X1
2nd: 1 strict pronated pull-up – weight or band-assist as needed to make each set tough
+
15 rounds for time w/10:00 cap:
3 tough dual DB squat cleans
3 pull-ups or CTB pull-ups
OR
3 rounds for time w/10:00 cap:
30 alternating pistols
10 muscle-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech work + other things

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
:30 Sorensen hold or superman hold
:30 single-unders
+
Every :60 for 10 sets:
1 tall jerk
1 jerk balance
1 split jerk
+
For completion w/a partner:
800m Farmer’s walk
*partners trade off every 200m, w/the non-working partner holding a plank (prone, side, supine – as long as only the hands and feet are on the ground, you’re good)
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
2400m run
max in remaining time of [5 burpees + 10 alternating DB snatches + 15 calories]
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + triplet

3 rounds as warm-up:
:10-:20 hollow hold
10 push-ups
5 goblet squat curl to halo
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 40X1
1-2 strict pull-ups – weighted or assisted to make each set as challenging as possible
+
AMRAP in 10:00:
5 pull-ups, 5 CTB pull-ups, or 5 bar muscle-ups
20 wall balls
40 double-unders
10/20/40
15/20/40
and so on, adding 5 to the upper pull and keeping the WB/DU @ 20/40 throughout
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:05-:10/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ steady effort:
200m run
200m single-arm Farmer’s walk
20 row calories
+
5:00-10:00 coach-led mobility

Single-leg/single-arm + AMRAP

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 10 steps death march
2nd: 5-15 perfect push-ups
+
For reps:
:60 alternating single-arm DB Devil’s press
:30 rest
:60 calories
:30 rest
:60 double-unders
:30 rest
:60 double-unders
:30 rest
:60 calories
:30 rest
:60 alternating single-arm DB Devil’s press
+
3 sets:
:30-:60 hollow hold
:30-:60 superman hold
OR
mobility work
*both if time allows