Skill + easy aerobic movement

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 air squats w/alternating single–arm reach overhead)
10-20 hollow arch swings (baby kips)
3/direction hollow arch rolls
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
20:00 @ continuous, sustainable effort:
1 lap/side single-arm DB/KB overhead carry
1 lap/side single-arm DB/KB Farmer’s walk
:30/side plank
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
+
5:00-10:00 coach-led mobility

Squat/pull-up/cyclical repeats + accessory work

3 rounds as warm-up:
:30 hang from bar
3/side side lying windmills
6 prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 24:00 (6 sets):
3 squat clean or snatch singles – drop & reset after each
6-9 pull-ups or 3-6 muscle-ups (ring or bar)
200m row or equivalent run/ski/bike
+
3 sets not for time:
15 light band pull-aparts
5/side plank plankshells

Hinge & unilateral strength + mixed modal

3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
5 slow push-ups
5 slow prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 4-5 barbell shoulder presses, 11X1
2nd: 8-10 alternating dual DB crossbody Romanian deadlifts, slow & controlled
+
10:00 @ high but sustainable effort:
10 dual DB shoulder-to-overhead
10 calories
10 push-ups or 10 handstand push-ups
10 calories
+
5:00-10:00 coach-led mobility

Back squat & pull strength + cal/squat/abs

2 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
20 walking lunge steps
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
3 strict supinated pull-ups – weight/assist as needed for solid reps throughout
+
AMRAP in 10:00:
60 calories or 800m run
50 empty barbell thrusters (or light dual DB thrusters if front rack is a limiter)
40 toes-to-bar
+
5:00-10:00 coach-led mobility

Partner row/triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
500m row or 500m ski erg or 1000m bike erg
2 rounds of [10 burpees + 20 Russian kettlebell swings + 40 double-unders]
*partners trade off all work as desired
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + pull/squat couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
+
Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 front squats, 20X1
2nd: 2-3/side 3-point DB rows – heavy!
+
3 rounds for time w/9:00 cap:
15 pull-ups
30 alternating box step-ups, single DB held anywhere
OR
3 rounds for time w/9:00 cap:
10 bar muscle-ups
10/side single DB overhead squats, heavy!
+
5:00-10:00 coach-led mobility