SL & static pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
8 alternating barbell on back reverse lunges
:10-:30 chin-over bar hold or a few muscle-ups
+
AMRAP in 10:00:
4 front squats, moderate up to 155/105 from the ground
6 toes-to-bar
24 double-unders
OR
AMRAP in 10:00:
2 muscle-ups – ring or bar
4 squats cleans, up to 155/105
24 crossover single-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :60 for 10:00 (10 sets):
1 hang snatch from just above the knees, light & snappy!
+
20:00 @ easy effort:
50′ sand bag, med ball, or dual KB front rack carry
20 calories – your choice bike/row/ski
10 V ups
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
12 burpees or 12 handstand push-ups
16 Russian kettlebell swings
200m run
*partners alternate completed movements
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
5-5-5-5-5 back squats, 22X1
3-5/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
7 pull-ups
14 kettlebell goblet walking lunges (7 steps out & 7 steps back)
OR
AMRAP in 7:00:
3 muscle-ups – your choice bar/ring
5 L leg pistols
5 R leg pistols
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

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 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ moderate effort:
15/12 calories – your choice
15 double-unders, single-unders, crossovers (or a combo of the 3)
1 lap around the gym Farmer’s walk
+
5:00-10:00 coach-led mobility

Weightlifting tech + MWG intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (10 sets):
1 power clean or power snatch
1 hang power clean or hang power snatch from anywhere above the knees
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extensions, receiving footwork, front rack, hook-grip, etc.)
+
5 sets for reps:
2:00 of [250′ shuttle run (5 x 25′ out & back + 16 alternating DB snatches + max in remaining time burpees]
:60 rest
+
3 sets:
8-10 alternating DB curls
:30/side plank
OR
mobility work