Overhead squat & scap stength + TTB/lunge/DU EMOM

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 3:00 for 15:00 (5 sets):
1 overhead squat – build to a max for the day
3-6 scap pull-ups OR 2-3 weighted strict pull-ups
+
Every :60 for 15:00 (5 sets of each):
1st: 6-12 toes-to-bar or 3-6 bar muscle-ups – goal is unbroken
2nd: 24′ (2 mats lengths out & back) walking lunges, dual DBs at shoulders
3rd: 48 double-unders or :30 double-under practice
+
5:00-10:00 coach-led mobility

Snatch & press strength + cal/DP couplet

3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
10 alternating toe touches from plank
10 alternating single-arm DB snatches, light
+
Every :60 for 15:00 (5 sets of each):
1st: 3 snatch grip deadlifts, 31X1
2nd: 6 L-arm DB floor press, 30X1
3rd: 6 R-arm DB floor press, 30X1
+
10:00 @ high but sustainable effort:
20/15 calories – your choice
10 alternating single-arm DB Devil’s press, tough
+
5:00-10:00 coach-led mobility

Partner row/WB/pull-up

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/25:00 cap:
50 row calories
50 wall balls
50 pull-ups
50 wall balls
50 row calories
50 wall balls
50 pull-ups
50 wall balls
50 row calories
*partners trade out as needed with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + hinge/DU/push 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):
2-4 power snatches
OR
2-4 power clean to overhead
*all reps should be completed within a :30 window
+
AMRAP in 8:00:
8 power cleans, moderate up to 185/135 (should be able to do consistent/steady singles even when fatigued)
32 double-unders or 64 single-unders
16 handstand push-ups or 16 T hand-release push-ups
32 double-unders or 64 single-unders
+
5:00-10:00 coach-led mobility

Skill + easy aerobic work

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)
+
15:00 @ easy pace:
12 calories – your choice
24′ (2 mat lengths out & back) duck walk OR :30 wall sit march if duck walk isn’t comfy
36′ (3 mat lengths out & back) bear crawl
48′ (4 mat lengths out & back) Farmer’s walk
+
5:00-10:00 coach-led mobility

Thruster/TTB couplet + accessory work

3 rounds as warm-up:
:15 hang from bar
5/side single-leg prisoner good mornings
5 air squats w/alternating single-arm reach overhead
+
AMRAP in 7:00:
3 thrusters, 95/65 or light/moderate DBs
3 toes-bar
6/6
9/9
and so on, adding 3 to each movement…
+
Every :60 for 15:00:
1st: 8-16 alternating DB curls, light
2nd: 2-3 YTWs w/:01 pause in each position
3rd: :30 plank on ground
+
5:00-10:00 coach-led mobility