Hinge & scap strength + couplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts w/a :01 pause just below the knees on the way up & :03 descent
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
21-15-9 for time w/7:00 cap:
Deadlifts, light/moderate up to 225/155
Bar-facing burpees or handstand push-ups
OR
21-15-9 for time w/7:00 cap:
Power clean, 135/95
Ring dips
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
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 @ easily sustainable effort:
450′ shuttle run (9 x 25′ out & back)
15 calories bike/row/ski
150′ moderate carry of choice (3 x 25′ out & back) – Farmer’s walk, front rack, overhead, mixed, bear hug, etc.
15 calories
+
5:00-10:00 coach-led mobility

SL & scap strength + couplet + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every 2:30 for 15:00 (6 sets):
12 steps dual DB or sand bag or med ball (held any way) walking lunges
:10-:30 active hang from bar (top of scap pull-up) or :10-:30 chin-over-bar hold
+
3 rounds for time w/12:00 cap
500m row or equivalent
20 pull-ups
+
3 sets:
5/side band Pallof press
:15-:30/side star plank
OR
mobility work

Hinge & press strength + couplet

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
8 clean-grip Romanian deadlifts, light & controlled (something like 3011)
4-8 light bench press – your choice barbell, dual DBs, floor press
+
For time/10:00 cap:
10-8-6-4-2 dual DB Devil’s press
250-200-150-100-50′ dual DB Farmer’s walk
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
3 front squats
3 strict pronated CTB pull-ups – band-assist or load as needed to make 3 tough but unbroken each set
+
AMRAP in 12:00:
9 toes-to-bar
15 wall balls
42 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic stuff

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 hang squat clean
1 split jerk
*light loads w/continued emphasis on improving jerk tech
+
AMRAP in 15:00:
15 row or ski erg calories
3 wall walks
100′ Farmer’s walk
:30 hollow hold or rock
+
bis/tris!