Weightlifting tech/strength + quick couplet options + accessory

3 rounds as warm-up:
5 pvc hang muscle cleans
5 pvc pass throughs
5-10 scap pull-ups
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
min 1-5: 1 power clean + 1 hang power clean from below the knees + 1 hang power clean from above the knees
min 6-10: 1 power clean + 1 hang power clean from below the knees
min 11-15: 1 power clean
+
10 rounds for time w/6:00 cap:
1 wall walk
3 power cleans, up to 135/95
OR
10 rounds for time w/6:00 cap:
1 power clean, tough up 225/155
3 strict handstand push-ups
+
3 sets:
:15-:30/side star plank – top foot raiseed 6-12″
OR
5:00-10:00 coach-led mobility

Gymnastics skills + carries/crawls/breathing

For completion as warm-up:
:60 plank on ground
400m easy jog
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
50′ bear crawl or handstand walk or cartwheels
10 calories – your choice
200′ tough Farmer’s walk
10 calories
+
5:00-10:00 coach-led mobility

Single-leg & upper pull strength + GMM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 alternating 90/90 sit
+
Every 3:00 for 15:00 (5 sets of each):
6-8/side split squats (can be flat or with an elevated rear or front foot if desired)
6-8 bent-over barbell rows
+
4 rounds for reps:
3:00 of [12 pull-ups + 400/325m row (or equivalent + max in remaining time double-unders]
:60 rest
*can hit 12 CTB or 6/4 bar muscle-ups if smooth
*400/350m ski erg or 800/700m bike erg or run to 4th pole & back in place of row
*double-unders for everyone today again even if you’re still working on making them consistent or even getting your first
+
3 sets:
8-12 band tricep pressdowns
8-12 bicep curls – any variation
OR
mobility work

Hinge & isometric shoulder strength + ascending couplet + accessory

3 rounds as warm-up:
5/side single-leg prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
For time w/7:00 cap:
1 burpees w/lateral hop over the DB
2 single-arm DB hang clean to overhead
2/4
3/6
and so on…
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work

Squat & upper pull strength + triplet chipper + lower leg accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
6-4-2-2-2 front squats
3-2-1-1-1 strict supinated pull-ups – weight/assist as needed to make all sets challenging
+
For time w/12:00 cap:
50 toes-to-bar
50 air squats
500m row or equivalent
50 air squats
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work