Squat & upper pull strength + buy-in couplet options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 back squats, 40X1
max (-2) unbroken strict pronated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
40 toes-to-bar
max in remaining time wall balls
OR
AMRAP in 6:00:
18 bar muscle-ups
max in remaining time dual DB hang squat cleans, 50/35/hand
+
3-5 sets:
6-8 dual DB delt raises
6-8 band face pulls
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/holds

For completion as warm-up:
20 alternating 90/90 sit
20 alternating windmills
:60 relaxed hang from the bar or :10-:20/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work
+
20:00 @ sustainable effort:
500m row
50′ dual DB overhead carry
100′ bear hug carry – sandbag or med ball
+
5:00-10:00 coach-led mobility

Weightlifting & press strength + MWG intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
2 hang power cleans or hang power snatches
4-6 dual DB Z press
+
5 rounds for reps:
2:00 of [400′ shuttle run + 12 Russian kettlebell swings + max in remaining time push-ups or handstand push-ups]
:60 rest
*400′ = 8 x 25′ over & back
*moderate/tough KB that you can still do 12 unbroken
+
3-5 sets:
:30/side plank
OR
mobility work

Squat & upper pull strength + ascending triplet + accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 front squats
6-9/side 3-point DB row
+
For time w/11:00 cap:
22/18 calories
20 pull-ups or 9 bar muscle-ups
18 alternating goblet reverse lunges
:60 rest
18 alternating goblet reverse lunges
20 pull-ups or 9 bar muscle-ups
22/18 calories
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Hinge & upper press isometric strength + ascending triplet + hang

3 rounds as warm-up:
5/side single-leg prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
AMRAP in 7:00:
1 power clean
2 deadlifts
3 handstand push-ups or 3 burpees w/lateral hop/step over the bar
2/4/6
3/6/9
and so on…
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work