Squat & upper pull strength + AMRAP options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front or overhead squats
4-8/side 3-point DB rows
+
AMRAP in 7:00:
3 front squats, up to 135/95
3 pull-ups – CTB if proficient enough for singles
21 double-unders
3/6/21
3/9/21
and so on, adding 3 to just the pull-ups each round
OR
AMRAP in 7:00:
1 squat snatch, 135/85
3 muscle-ups – your choice bar/ring
21 double-unders
2/3/21
3/3/21
and so on, adding 1 to just the squat snatch each round
+
3-5 sets:
10-12 calf raises
10-12 tibialis raises
OR
5:00-10:00 coach-led mobility work

Weightlifting + couplet + accessory

3 rounds as warm-up:
3 nice & slow unweighted Jefferson curl
6-12 push-ups
:15-:30 active hang from bar (top of scap pull-up)
+
Every 2:30 for 15:00 (6 sets):
5-5-3-3-1-1 clean-grip deadlifts – your choice drop & reset or touch-and-go
+
5 rounds for time w/10:00 cap:
8 alternating DB snatches
8 burpees w/lateral hop over the DB
16/12 calories
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility

Pre-Open full body strength + sprint

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders or pogo jumps
+
Every 3:00 for 12:00 (4 sets):
5 back squats, moderate
3 strict pronated pull-ups – use band-assistance or add load as needed to make these unbroken & tough
+
Every 3:00 for 12:00 (4 sets):
5 snatch-grip deadlifts, moderate
:30 L-sit or 10-15 push-ups or 3 wall walks
+
For time:
500m row or 500m ski erg or 1000m bike erg or .7 mile Echo Bike or 400m Air Runner
+
5:00-10:00 coach-led mobility