Squat & pull strength + AMRAP

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 3 squat clean singles
2nd: 3 weighted strict pronated pull-ups
+
AMRAP in 9:00:
12 alternating DB rows from plank
12 dual DB walking lunges, DB @ shoulders
36 double-unders
*same weight for both DB movements, should be tough for 1 on them
+
5:00-10:00 coach-led mobility

rest!

Squat & pull strength + couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 30X1
5 dual KB or DB bent-over rows
+
For time w/7:00 cap:
45 wall balls
45 toes-to-bar
45 wall balls
+
5:00-10:00 coach-led mobility

Gymnastics skill + recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-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 @ moderate effort:
1/side lap around the gym tough Farmer’s walk
:30 plank
300m row or equivalent
:30 supine plank
+
5:00-10:00 coach-led mobility

Single-leg/single-arm hinge/press + AMRAP + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
5/side single-arm/single-leg DB crossbody Romanian deadlifts
5/side single-arm DB Z press
*both movements controlled throughout
+
AMRAP in 10:00:
8 dual DB hang power cleans
10 burpees
12 calories
+
3-5 sets:
20 light tricep band pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows