Squat & upper pull strength + chippers

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 back squats, 20X1
6-8 bent-over dual DB/KB rows
+
For time w/15:00 cap:
600′ shuttle run
45 pull-ups
3:00 rest
60 wall balls
900′ shuttle run
+
5:00-10:00 coach-led mobility

Hinge & press strength + AMRAP intervals

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 2:30 for 15:00 (6 sets):
1 hang power clean from just below the knees – build to a max solid single for the day
6-8 dual DB/KB Z press
+
5 rounds for reps w/a partner:
2:00 of [12 burpees + 15 Russian kettlebell swings + max in remaining time double-unders]
*no set break between rounds again, so 10:00 total
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :60 for 12:00 (12 sets):
1 power clean
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
AMRAP in 16:00:
400′ shuttle run
2 wall walks
100′ Farmer’s walk
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
1000m row or equivalent
10 thrusters, light/moderate up to 115/75
20 toes-to-bar
10 thrusters
*partners split all work as desired w/only 1 working at a time
*can sub dual DB thrusters if desired
+
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 3:00 for 15:00 (5 sets):
2 clean-grip deadlifts 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)
+
5 rounds for time w/7:00 cap:
2 wall walks
3 power cleans, moderate up to 135/85
4 bar-facing burpees
5 power cleans
OR
5 rounds for time w/7:00 cap:
3 strict handstand push-ups
4 ring dips
5 push-ups
6 power snatches, 135/85
+
5:00-10:00 coach-led mobility

Gymnastics tech work + aerobic/crawls/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 bear crawl
200m row or equivalent
2 laps around the gym Farmer’s walk
200m row or equivalent
3 laps around the gym bag/ball carry
200m row or equivalent
+
5:00-10:00 coach-led mobility