Squat & pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 back squats, 20X1
4-5 bent-over dual DB/KB rows
+
For time w/15:00 cap:
50 pull-ups or 15 muscle-ups (ring or bar)
1000′ shuttle run
75 wall balls
+
5:00-10:00 coach-led mobility

A few little tests

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
For load/reps on a 30:00 unning clock:
10:00 to build to a power clean or power snatch max
5:00 rest
5:00 power cleans or power snatches, 85% of today’s best single
5:00 rest
5:00 wall walks or strict handstand push-ups or mat lengths handstand walk
+
5:00-10:00 coach-led mobility

Weightlifting tech + other things

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :90 for 15:00 (10 sets):
1 snatch balance w/pause in hole
1 snatch balance (no pause)
1 overhead squat
+
15:00 @ sustainable pace/effort:
15 calories – your choice bike/row/ski
12 push-ups
9 V ups
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
1500m row or equivalent
50 goblet squats
50 toes-to-bar
50 goblet box step-ups
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + hinge/press

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
3-2-1-1-1-1 clean-grip deadlift w/a :01 pause just below the knees on the way up & :03 descent
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 7:00:
3 bar-facing burpees
3 power cleans, up to 135/95
6/6
9/9
and so on…
OR
For time w/7:00 cap:
35 strict handstand push-ups
35 power snatches, 135/95
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ easily sustainable effort:
1 lap around the gym overhead plate or dual DB carry
2 laps around the gym bag/ball carry
:30 hollow hold
400m row or equivalent
+
5:00-10:00 coach-led mobility