Weightlifting & press strength + GMW intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 hang power cleans or hang power snatches
6/side single-arm DB Z press
+
4 rounds for reps:
3:00 of [5 wall walks + run to 3rd pole & back + max in remaining time tough single-arm DB hang clean to overhead]
:60 rest
+
3-5 sets:
:30/side plank
OR
mobility work

Squat & upper pull strength + triplet + 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 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 1 & 1/4 front squats
3-3-3-3-3 strict supinated pull-ups – weight/assist as needed to hit 3 unbroken
+
3 rounds for time w/12:00 cap:
15 toes-to-bar
50′ walking lunges
250/200m row or equivalent
50′ walking lunges
*unweighted lunges (unless you get tricked into adding something), these & the row/ski/bike should be continuous/steady with only the TTB creating a potential bottleneck
+
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

Hinge & isometric shoulder strength + out & back triplet + 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):
3 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/10:00 cap:
20 burpees w/lateral hop over the DB
30 alternating DB snatches
400m run
30 alternating DB snatches
20 burpees w/lateral hop over the DB
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work

Weightlifting tech/strength + buy-in couplet options + accessory

3 rounds as warm-up:
5 pvc hang muscle cleans
5 pvc pass throughs
:15-:30 hollow hold
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
min 1-5: 1 deadlift + 1 power clean + 1 split jerk
min 6-10: 1 power clean + 1 split jerk
min 11-15: 1 power clean
+
AMRAP in 6:00:
15 wall walks
30 hang power cleans, up to 115/75
OR
AMRAP in 6:00:
30 strict handstand push-ups
30 dual DB power cleans, tough
+
3 sets:
:30/side plank
OR
5:00-10:00 coach-led mobility

Gymnastics skills + aerobic/carries/crawls

For completion as warm-up:
20 alternating 90/90 sit
20 alternating windmills
:60 relaxed hang from the bar or :10-:20/side single-arm 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: :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
1 lap around the gym single-arm DB/KB/plate overhead carry
2 laps around the gym single-arm Farmer’s walk
:30 L-sit or hollow hold
400m row or equivalent bike/row/ski
+
5:00-10:00 coach-led mobility