Weightlifting & press strength + couplet

3 rounds as warm-up:
5-15 solid push-ups
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 power cleans
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
For time w/12:00 cap:
12 wall walks or mat lengths handstand walk
48 deadlifts, light/moderate up to 225/135
12 wall walks or mat lengths handstand walk
+
coach-led mobility

Squat & upper pull strength + triplet options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 walking lunges
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 40X1
5-4-3-2-1 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
2 dual DB thrusters
3 dual DB squats
5 toes-to-bar
OR
AMRAP in 8:00:
2 bar muscle-ups
3 toes-to-bar
5 thrusters, 135/85
+
3 sets optional:
8-12 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Squat & upper pull strength + chipper + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 wall balls
+
Every 3:00 for 15:00 (5 sets):
3-5 back squats, 21X1
6-10 dual DB/KB bent-over rows
+
For time w/10:00 cap:
60 sandbag or med ball walking lunges
45 pull-ups
30 sandbag or med ball walking lunges
+
3 sets:
8-12 dual DB delt raises
8-12 shrugs
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
8 alternating unweighted Turkish get-ups
15 hanging knee raises
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
20:00 @ easily sustainable effort:
max hang from bar
100′ bear crawl or handstand walk
200′ bear hug carry
30 calories
+
5:00-10:00 coach-led mobility

Single-leg hinge & upper press strength + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every :60 for 15:00 (5 sets of each):
1st: 4-6 L leg single-arm crossbody DB Romanian deadlift
2nd: 6-8 R leg single-arm crossbody DB Romanian deadlift
3rd: :30 solid strict dips, handstand push-ups, or push-up accumulation
+
3 sets for total double-unders:
3:00 of [12 burpees + 15/12 calories + remaining time double-unders]
:60 rest
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 curls – any variation
OR
mobility work