Squat & upper pull strength + squat/pull

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
4-6 back squats, 40X1
2-3 strict pull-ups – weight, CTB, or band-assist as needed to make 2-3 unbroken & challenging each round
+
3 rounds for time w/7:00 cap:
6 CTB pull-ups
9 pull-ups
24 wall balls
OR
AMRAP in 7:00:
1 squat clean, moderate up to 225/155
1 toes-to-ring
1 ring muscle-up
1 ring dip
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15 hanging knee raises
+
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 lap around the gym bear crawl
2 lap around the gym Farmer’s walk or med ball or sandbag carry
300m row or bike/ski equivalent
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
1 power clean – build to a tough
3-6 dual DB Z press
+
For time w/10:00 cap:
9-7-5 wall walks
500m row or run/bike/ski equivalent
*so 9/500m, 7/500m, 5/500m
+
3 sets:
20 light band curls
20 light band tricep pressdowns
OR
mobility work
*both if time allows

Squat & pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
3 1 & 1/4 front squats, heavy but unbroken
3-5/side heavy 3-point DB rows
+
AMRAP in 8:00:
4 dual DB squats
6 toes-to-bar
16 double-unders
+
5:00-10:00 coach-led mobility

Hinge & press strength + chipper

3 rounds as warm-up:
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 2:30 for 15:00 (6 sets of each)
1 clean-grip deadlift – build to a heavy rep in the last 1-2 sets
a few dips (ring or bar) or :10-:20 top of dip support
+
For time w/12:00 cap:
45 push-ups or handstand push-ups
45 calories
45 burpees
45 calories
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/a partner w/24:00 cap:
20 x [1 pull-up + 1 toes-to-bar (or 1 bar muscle-up = 1/1)]
40 kettlebell goblet box step-ups
1200/1100/1000m row
*partners trade off all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down