Front squat & scap stength + TTB/DU & lunge/DU intervals

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
:10-:20 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 30X1
2nd: 2-4 strict pull-ups – band assist or weighted to allow for challenging reps in that range
+
Every :90 for 15:00 (5 sets of each):
1st: 6-12 toes-to-bar (or 3-6 bar muscle-ups) + 12-36 double-unders
2nd: 24′ (2 mats lengths out & back) walking lunges w/dual DBs at shoulders + 12-36 double-unders
*goal is all movements unbroken and each couplet completed in roughly :45, getting in a bit of DU practice while fatigued
+
5:00-10:00 coach-led mobility

Snatch & press strength + hinge/cal couplet

3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
5 scap push-ups
10 Russian kettlebell swings
+
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch grip deadlift @ 31X1 + 2 snatch pull singles (can drop from top)
2nd: 6-8 dual DB floor presses, 30X1
+
AMRAP in 10:00:
10-20-30-40-50 alternating DB snatches
15 calories – your choice
*so 10/15, 20/15, 30/15, and so on…
+
5:00-10:00 coach-led mobility

Partner pull-up/step-up/jump

10:00 dynamic mobility work – coach-led
+
20 rounds for time w/a partner w/25:00 cap
5 pull-ups (CTB if proficient)
10 alternating single DB box step-ups, DB held anywhere
20 double-unders
*partners alternate completed rounds so that each completes 10
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + Open-y triplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
1-3 power snatches
OR
1-3 power clean & jerks
*all reps should be completed within a :30 window, can be heavy singles if feeling great, otherwise work sub-maximal loads and really solid reps
+
AMRAP in 12:00:
4 ground-to-overhead any way, up to 135/95
6 T hand-release push-ups
8 calories – your choice
OR
AMRAP in 12:00:
4 power snatches, 135/95
6 strict handstand push-ups
8 calories – your choice
+
5:00-10:00 coach-led mobility

Skill + easy aerobic recovery/movement

For completion as warm-up:
15m walking lunges
15m toe walk
15m heel walk
5/side quadruped thoracic rotations
:30 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples)
*move on to a new variation of the press/pull movements if you’ve been working on the same thing for at least 3 weeks
+
3 sets for completion @ easy/steady effort:
4:00 of [400m row/ski or 800m bike erg + 30m duck walk (or :30 wall sit march) + 30m bear crawl + 30m Farmer’s walk]
2:00 rest
+
5:00-10:00 coach-led mobility

Squat/pull couplet + accessory work

2 rounds as warm-up:
:20 hang from bar
10 pvc passthoughs
5 pvc overhead squats
+
5:00-10:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal, just heavier than the bar you’ll be using for the AMRAP
+
AMRAP in 7:00:
7 front squats, up to 135/95
7 toes-to-bar
28 double-unders
OR
AMRAP in 7:00:
7 overhead squats, 135/95 from the ground
7 muscle-ups – ring or bar
28 double-unders
*bar starts on the ground, full depth clean or snatch counts as 1st rep
+
Every :60 for 15:00:
1st: :05-:10/side bottom of pistol hold w/foot flat, can support w/hand on upright)
2nd: 15 band pull-aparts
3rd: :30 Russian twists
+
5:00-10:00 coach-led mobility