Squat & pull strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
12-16 steps single-arm DB overhead walking lunges (switch arms set-to-set so you complete 2 on each side)
6-8/side 3-point DB rows
+
3 rounds for total reps:
:60 thrusters, up to 115/75 or moderate dual DB
:60 pull-ups
:60 calories
3:00 rest
+
3 sets:
4-6 dual DB Zottman curls
:30-:60 hollow hold
OR
mobility work
*both if time allows

For load + for reps + for time

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
5-4-3-2-1 clean-grip deadlifts; begin a set every 2:00
+
5:00 rest
+
AMRAP in 5:00 of [15 burpees + 15 Russian kettlebell swings]
+
5:00 rest
+
For time:
800m run or 1000m row or 800m ski erg or 2000m bike erg
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + triplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every :90 for 15:00 (5 sets):
1st: 2 front squats
2nd: 1 strict supinated CTB pull-up – weight or band-assist as needed to you’re able to build to a tough/max final rep
+
5 rounds for time w/10:00 cap:
10 toes-to-bar
20 wall balls
40 double-unders
OR
For time w/10:00 cap:
9-7-5 muscle-ups – your choice bar or ring
9-7-5 front squats, 185 (from ground)
90-70-50 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic + accessory

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :60 for 10:00 (10 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*light & snappy!
+
15:00 @ easily sustainable effort:
9 line-facing burpees
12 light Russian kettlebell swings
15 calories – your choice
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
5:00-10:00 deadlift prep/build
+
AMRAP in 18:00 w/a partner:
90/80/70 row calories (MM/MF/FF)
21-15-9 of [deadlifts up to 185/125 + handstand push-ups (or push-ups)]
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + lunge/run AMRAP

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
6-12 unbroken strict (ideally CTB) pull-ups – band-assist as needed
+
AMRAP in 10:00:
200m run or 200m ski erg or 250m row or 1000m bike
20 dual DB walking lunges – your choice side, shoulders, overhead
+
5:00-10:00 coach-led mobility