Squat & pull strength + chipper

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):
6-8 alternating barbell reverse lunges – your choice overhead/front/back
6-8 dual DB bent-over rows
+
For time w/10:00 cap:
45 front squats, light/moderate up to 95/65 from the ground (full squat clean counts as 1st rep)
45 pull-ups (21 bar muscle-ups)
+
5:00-10:00 coach-led mobility

Gymnastics tech + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-: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:
15 row calories
1 lap around the gym bear crawl
15 bike calories
1 lap around the gym tough Farmer’s walk
+
5:00-10:00 coach-led mobility

Weightlifting + intervals + 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 2:00 for 10:00 (5 sets):
5 ground-to-overheads – your choice full or power c&j or snatch
+
5 sets for reps:
2:00 of [12 alternating DB snatches + 12 line-facing burpees + max in remaining time calories]
:60 rest
+
3 sets:
12-16 alternating DB curl & press
:30 hollow hold or other ab movement of choice
OR
mobility work
*both if time allows

Squat & pull strength + AMRAP

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
3 back squats
3 strict supinated CTB strict pull-ups – weight or band-assist as needed to ensure challenging triples throughout
+
AMRAP in 12:00:
60 calories
50 toes-to-bar
40 wall balls
OR
AMRAP in 12:00:
40 calories
50 toes-to-bar
60 wall balls
max in remaining time ring muscle-ups
+
5:00-10:00 coach-led mobility

Hinge & SA press strength + ascending couplet

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 15:00 (5 sets of each)
1st: 1 power clean
2nd: 3-6 clean-grip deadlifts
3rd: 1-3 wall walks or 6-9 handstand push-ups or 2-6 mat lengths handstand walk
*same weight for the power clean & deadlifts within each set, but can change weights as you go (ideally building to a tough final 1-2 power cleans)
+
AMRAP in 7:00:
1 dual DB Devil’s press
10 double-unders
2/20
3/30
and so on, adding 1 to the Devil’s press & 10 to the DUs each round
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
10 pvc passthroughs
5 pvc overhead squats
10 alternating toes-to-touches from plank
+
Every :60 for 10:00 (10 sets):
1 hang clean pull from just above the knees
1 hang clean from just above the knees
1 jerk
+
3 sets:
3:00 bike/row/ski
:60 plank on ground or supine plank
3:00 bike/row/ski – different from the 1st
:60 top of glute bridge hold or wall sit
+
bis/tris!