Squat & upper pull strength + squat/pull couplet options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 20X1
5-7/side 3-point DB rows
+
For time w/10:00 cap:
21 pull-ups
18 wall balls
15 pull-ups
30 wall balls
9 pull-ups
42 wall balls
OR
For time w/10:00 cap:
9 bar muscle-ups
5 front squats from the ground, tough up 205/145
7 bar muscle-ups
7 front squats
5 bar muscle-ups
9 front squats
+
3 sets:
8-12 dual DB delt raises
8-12 band face pulls
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/hold

For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
20 walking lunges
:60 relaxed hang from the bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 3-6 burpee broad jumps – efficient & repeatable
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :30 jump rope tech work
+
20:00 @ sustainable effort:
1 lap around the gym tough Farmer’s walk
2 alternating Turkish get-up + windmill
300m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility

Weightlifting & press strength + AMRAP intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc good mornings
5 pvc overhead or back squats
+
Every 3:00 for 12:00 (4 sets of each):
3 hang power cleans or hang power snatches
6 dual DB Z press
+
4 sets for reps/calories:
:30 power cleans, up to 135/95
:60 wall walks or handstand walk mat lengths
:90 calories
:60 rest
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 curls – any variation
OR
mobility work

Squat & upper pull strength + triplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 20X1
3-2-1-1-1 strict supinated pull-ups – weight/assist as needed to make each set tough
+
For time w/12:00 cap:
24 toes-to-bar or V-ups
40′ walking lunges
40 double-unders
16 toes-to-bar
80′ walking lunges
40 double-unders
8 toes-to-bar
120′ walking lunges
40 double-unders
*lunges unweighted or w/single DB held anyway w/20′ turn-arounds
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Hinge & isometric shoulder strength + “Helen”-ish + accessory

3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-3-3 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
3 rounds for time w/15:00 cap:
run to 4th pole & back
20 alternating DB snatches, light up to 50/35
12 burpees w/lateral hop over the DB
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work