Squat & pull strength + AMRAPs

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 3 front squats, 22X1
2nd: 3-6 strict pronated CTB pull-ups – band-assist or load as needed to ensure 3-6 challenging unbroken reps each set w/solid CTB contact at the top of each
+
For total reps:
3:00 of [200m run + max in remaining time wall balls]
:60 rest
3:00 of [200m run + max in remaining time toes-to-bar]
:60 rest
3:00 of [200m run + max in remaining time of (5 toes-to-bar + 10 wall balls)]
+
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 :90 for 12:00 (8 sets):
1 clean
1 jerk
+
AMRAP in 16:00:
200m row
200′ shuttle run (4 x 25′ out & back)
400m/400′
600m/600′
and so on…
+
bis/tris!

Partner things!

10:00 dynamic mobility work – coach-led
+
2 rounds for time w/a partner w/30:00 cap:
1000m run or 100 row calories if raining
10 rounds of [5 deadlifts (up to 185/125) + 10 push-ups]
*runs are both performed together (if raining and rowing, trade off every 20 calories), partners trade off completed rounds of deadlifts & push-ups
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + couplet

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):
1 back squat, 20X1 – build to heavy
2-3/side 3-point DB rows w/:01 pause @ the top
+
3 rounds for time w/10:00 cap:
15 thrusters, up to 95/65
15 pull-ups (CTB if proficient enough to do quick singles throughout
OR
3 rounds for time w/10:00 cap:
10 muscle-ups
30 alternating pistols
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

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:
1 wall walk
100m row
10 single-unders
2/200/20
3/300/30
and so on…
+
5:00-10:00 coach-led mobility

Press & SL hinge strength + AMRAP

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15 Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 close-grip bench press
6-10 slow & controlled steps DB death march
*build to a heavy (max?) final bench single
+
For time:
20 ground-to-overhead, moderate up to 185/125
800m run (or 1000m row or 2000m bike erg or 1000m ski erg)
*barbell work should be able to be completed as relatively quick singles, with the entire 20/800m done in 6:00-10:00
+
3-5 sets:
15 light band face pulls
:30 hollow rock or hollow hold or 10 slow V ups
OR
mobility work
*both if time allows