Hinge & upper press strength + AMRAP

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3 snatch-grip deadlifts, 31X1
6-9 dual DB Z presses, 11X1
+
AMRAP in 10:00:
6 dual DB hang power cleans, tough
8 burpees
10 calories – your choice bike/row/ski
+
5:00-10:00 coach-led mobility work

Weightlifting & upper pull strength + chipper

3 rounds as warm-up:
3 pull-ups
6 push-ups
9 air squats
+
Every 2:30 for 15:00 (6 sets):
3 hang squat cleans from anywhere above the knees
3-6 unbroken strict pull-ups – any grip
+
For time w/10:00 cap:
15 shuttle runs (1 = 25′ out & back)
100 wall balls
15 shuttle runs
+
5:00-10:00 coach-led mobility

Partner stuff!

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
[3 power cleans up to 155/105 + 6 bar-facing burpees]
200′ shuttle run
14/12 calories
*partners trade off completed movements throughout
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
16-9/side 3-point DB rows or single-arm ring rows
+
For time w/9:00 cap:
45 pull-ups
45 front squats, 95/65
OR
For time w/9:00 cap:
21 muscle-ups – your choice bar/ring
21 overhead squats, 135/85
+
3 sets:
20 alternating DB curls
20 alternating DB presses
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
: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
+
20:00 @ easily sustainable effort:
20 calories
10 med ball or sand bag walking lunges, light
:30 2-arm hang from bar
10 med ball or sand bag squats
+
5:00-10:00 coach-led mobility