SL & upper pull strength + AMRAP

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating barbell on back reverse lunges
3-4 pronated strict pull-ups – band-assist or weight as needed to make 3-4 unbroken & challenging
+
AMRAP in 10:00:
4 dual DB thrusters
6 pull-ups
24 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 power clean
1 push jerk
1 split jerk
*light loads w/emphasis on improving jerk tech
+
AMRAP in 15:00:
15 double-unders
150m row or ski erg
15 double-unders
15 V ups
+
bis/tris!

Partner work

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
5 dual DB/KB deadlifts
4 dual DB/KB hang power cleans
3 dual DB/KB shoulder-to-overhead
200m run
*partners alternate completed rounds
*moderate/tough loads on the in-gym work
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 back squats, 22X1
6-9/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar/ring
1 L leg pistol
1 R leg pistol
2/2/2
3/3/3
and so on…
+
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 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easily sustainable effort:
15 calories – your choice bike/row/ski
20 double-unders, single-unders, crossovers (or a combo of the 3)
100′ (2 x 25′ out & back) carry of choice – Farmer’s walk, front rack, bear hug, overhead
400′ shuttle run (8 x 25′ out & back)
+
5:00-10:00 coach-led mobility

Weightlifting tech + MWG intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 12:00 (8 sets):
1 power clean + 1 hang power clean from just below the knees + 1 hang power cleans from anywhere above the knee
*can perform the complex w/snatches, too
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extensions, receiving footwork, front rack, hook-grip, etc.)
+
5 sets for reps:
2:00 of [3 wall walks (or 6 mat lengths handstand walk) + 15/12 calories + max in remaining time burpees]
:60 rest
+
3 sets:
6-8 alternating DB curls
:30/side plank
OR
mobility work