Squat & upper pull strength + couplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 20X1
4-8 strict pull-ups – weight, CTB, or band-assist as needed to make 4-8 unbroken & challenging each round
+
AMRAP in 7:00:
14 wall balls
100′ heavy Farmer’s walk or heavy bag/ball front rack carry (25′ out & back)
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
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 @ moderate effort:
250m row/ski or 500m bike erg
50′ bear crawl or handstand walk
:60 sand bag or med ball bear hug hold or dual KB front rack hold
+
5:00-10:00 coach-led mobility

Weightlifting & press strength + couplet

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15-30 single- or double-unders
+
Every 3:00 for 15:00 (5 sets):
2 power snatches – moderate & solid
4-8 dual DB bench press
+
2 rounds for time 10:00 cap:
400m run or bike/row/ski erg equivalent
40 alternating DB snatches, light up to 50/35
+
3-5 sets:
8-12 band curls
8-12 band tricep pressdowns
OR
mobility work
*both if time allows

Squat & pull intervals + AMRAP

3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
6 sets:
:90 of [3 hang squat cleans + accumulate quality strict pull-ups or muscle-ups (bar or ring) in remaining time]
:90 rest
*build to a challenging final set of cleans
+
AMRAP in 6:00:
9 toes-to-bar
3 front squats, up to 185/125 from the ground
+
5:00-10:00 coach-led mobility

Hinge/press strength + AMRAPs

3 rounds as warm-up:
3 burpee broad jumps
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets of each)
3 clean-grip deadlifts, 31X1
a few dips (ring or bar) or :10-:20 top of dip support
+
For total reps:
3:00 of [run to 4th pole & back + max in remaining time single-arm hang clean to overhead]
:60 rest
3:00 of [run to 3rd pole & back + max in remaining time single-arm hang clean to overhead]
:60 rest
3:00 of [run to 2nd pole & back + max in remaining time single-arm hang clean to overhead]
*tough load on the DB, switch arms every 5 reps
+
5:00-10:00 coach-led mobility

Rest!