Squat & upper pull strength + couplet

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
5 1 & 1/4 front squats
5-10 strict pull-ups – can load/assist as needed to ensure accumulation of 5-10 solid, unbroken reps each set
+
For time w/12:00 cap:
40-30-20-10 wall balls
10-20-30-40 calories
+
5:00-10:00 coach-led mobility

Weightlifting tech + other things

For completion @ easy effort:
50 single-unders
10 alternating slow Turkish get-up + windmill
50 single-unders
+
Every :90 for 15:00 (10 sets):
1 snatch balance
1 overhead squat
+
15:00 @ continuous pace/effort:
15 calories – your choice bike/row/ski
15 V ups
15 light Russian kettlebell swings
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
5 rounds for time w/a partner w/25:00 cap:
400m run together
30 alternating DB snatches
20 burpees
*partners trade off all in-gym work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + triplet

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):
3-2-1-1-1 back squat, 20X1
3-6 strict pull-ups – weight, CTB, or band-assist as needed to make 3-6 unbroken & challenging each round
+
5 rounds for time w/7:00 cap:
3 pull-ups (CTB if proficient enough to hit quick singles throughout)
5 toes-to-bar
7 front squats, up to 135/85 from the ground
OR
5 rounds for time w/7:00 cap:
3 squat cleans, moderate up to 225/155
5 pull-ups
7 toes-to-bar
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
: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:
300m run
100′ Farmer’s walk (2 x 25′ out & back)
:60 plank – any variation front/supine/side
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
1 power snatch – moderate & solid
4-6 dual DB bench press
+
3 rounds for time 10:00 cap:
450m row or bike/ski equivalent
15 shoulder-to-overhead – barbell up to 95/65 or equivalent feel w/dual DBs
+
3-5 sets:
8-10 band curls
8-10 band tricep pressdowns
OR
mobility work
*both if time allows