Squat & upper pull strength + out & back chipper + 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 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 front squats
5-7/side 3-point DB rows, heavy!
+
For time w/12:00 cap:
20 pull-ups
30 goblet or sandbag walking lunges or alternating pistols
400m run
30 goblet or sandbag walking lunges or alternating pistols
20 pull-ups
*CTB pull-ups if fairly proficient or can sub 8 muscle-ups
*500m row/ski or 1000m bike
+
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

Weightlifting + Death + accessory

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
2-3 standing vertical jumps
+
15:00 from empty bar to build to a heavy power clean & jerk, power clean, or power snatch – your choice
+
Death by bar-facing burpees
min 1: perform 1 bar-facing burpee
min 2: perform 2 bar-facing burpees
min 3: perform 3 bar-facing burpees
and so on until you cannot complete the required reps within the minute…
*if you have excellent strict handstand push-ups (say, 15+ unbroken reps) you can opt for those
+
accumulate 2:00 in a relaxed hang from bar

*lift heavy, then hang on…

Weightlifting tech/strength + quick couplet options + accessory

3 rounds as warm-up:
5 pvc hang muscle cleans
5 pvc pass throughs
5-10 scap pull-ups
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
min 1-5: 1 power clean + 1 hang power clean from below the knees + 1 hang power clean from above the knees
min 6-10: 1 power clean + 1 hang power clean from below the knees
min 11-15: 1 power clean
+
10 rounds for time w/6:00 cap:
1 wall walk
3 power cleans, up to 135/95
OR
10 rounds for time w/6:00 cap:
1 power clean, tough up 225/155
3 strict handstand push-ups
+
3 sets:
:15-:30/side star plank – top foot raiseed 6-12″
OR
5:00-10:00 coach-led mobility

Gymnastics skills + carries/crawls/breathing

For completion as warm-up:
:60 plank on ground
400m easy jog
:60 relaxed 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: jump rope tech work OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
50′ bear crawl or handstand walk or cartwheels
10 calories – your choice
200′ tough Farmer’s walk
10 calories
+
5:00-10:00 coach-led mobility