Press strength + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
10:00 to build to a push press max
+
5 sets for total burpees:
2:00 of [15/12 calories + 6 power cleans or power snatches up to 185/125 + remaining time bar-facing burpees]
:60 rest
+
3-5 sets:
10-15 hanging knee raises or :15-:30 hollow hold/rock
10-15 curls – any variation
OR
mobility work

Squat & upper pull strength + chipper + accessories

3 rounds as warm-up:
4 scap pull-ups or strict pull-ups
8 push-ups or scap push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats
3-2-1-1-1 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/12:00 cap:
10 rounds of [5 pull-ups (or 2 muscle-ups) + 8 dual DB/sandbag/med ball walking lunges]
60/50 calories – your choice
+
3 sets optional:
4-6/side loaded single-leg calf raises
12-18 tibialis raises
OR
5:00-10:00 coach-led mobility work

Weightlifting & upper gymnastics strength + couplet options

2 rounds as warm-up:
:10-:30 handstand hold or 1-3 mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
3 hang power cleans
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
AMRAP in 7:00:
1 wall walk
2 deadlifts, light/moderate up to 205/145
2/4
3/6
and so on…
OR
AMRAP in 7:00:
3 strict handstand push-ups
3 power cleans, 185/125
6/6
9/9
and so on…
+
coach-led mobility

Hinge & SA press strength + couplet + accessory

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 2:30 for 15:00 (6 sets):
5 clean-grip deadlifts, 31X1
5-10/side single-arm DB/KB shoulder press
+
For time w/10:00 cap:
2-4-6-8-10-12 power cleans, light/moderate up to 135/95
28 double-unders
+
3-5 sets:
8-10 dual DB curls
8-10 band face pulls
OR
5:00-10:00 coach-led mobility

no classes today, have a great Thanksgiving!