Weightlifting & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 squat clean + 1 front squats (or 1 squat snatch + 1 overhead squat)
2 strict supinated pull-ups – add load/assistance as needed to make each rep tough be full ROM
+
For time w/12:00 cap:
20 toes-to-bar
400′ shuttle run
60 wall balls
400′ shuttle run
20 toes-to-ber
+
5:00-10:00 coach-led mobility

Hinge & press strength + ascending couplet

2 rounds as warm-up:
20 alternating toe touches from plank
20 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
8-10 good mornings, light
4-5 dual DB/KB Z presses
+
AMRAP in 7:00:
1 wall walk
3 dual DB deadlifts
2/6
3/9
and so on, adding 1 to the wall walks and 3 to the DB deadlifts each round
+
5:00-10:00 coach-led mobility

Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
20/16 row calories
400′ shuttle run (8 x 25′ out & back) or 200m run if nice out!
[8 pull-ups + 12 goblet squats]
*partners alternate completed movements throughout
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + couplet

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):
5 snatch-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)
+
10-9-8-7-6-5-4-3-2-1 for time w/10:00 cap:
Deadlifts, moderate up to 205/145
Bar-facing burpees
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

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:
600′ shuttle run (12 x 25′ out & back)
200′ tough dual KB/DB carry of choice (4 x 25′ out & back) – Farmer’s walk, front rack, overhead, or mixed, can change things up set-to-set
+
5:00-10:00 coach-led mobility

Weightlifting & scap strength + couplets + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every 2:30 for 15:00 (6 sets):
2 overhead squats
:30 relaxed hang from bar or :10-:20 chin-over-bar hold
+
For total time:
21 toes-to-bar
27/21 calories
2:00 rest
39 wall balls
21 toes-to-bar
2:00 rest
27/21 calories
39 wall balls
+
3 sets:
5-10/side band Pallof press
:15-:30/side star plank
OR
mobility work