Squat & pull strength + AMRAP

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 2 front squats, 30X1
2nd: 2 strict supinated pull-up, weight or band-assist as needed to make triples tough but do-able each set
+
15-12-9-12-15 for time w/10:00:
Wall balls
Toes-to-bar
+
5:00-10:00 coach-led mobility

Weightlifting tech + other things

3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 superman
+
Every :90 for 15:00 (10 sets):
1 snatch balance
1 overhead squat
+
15:00 @ continuous pace/effort:
10 calories – your choice bike/row/ski
20 glute bridges
10 calories
:30 plank on ground or handstand hold against wall
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
15/12 row calories
6 strict handstand push-ups or burpees
15 double-unders
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down

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):
3 back squats, 22X1
3-4/side 3-point DB rows
+
AMRAP in 7:00:
3 front squats, light/moderate up to 135/95 from the ground
3 pull-ups (CTB if proficient)
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 overhead squat, 135/95 from the ground
1 ring muscle-up
2/2
3/3
and so on…
+
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:
100′ bear crawl
100′ tough Farmer’s walk
100′ plate or dual DB/KB overhed carry
500m
*25′ turnarounds
+
5:00-10:00 coach-led mobility

SL hinge & press strength + AMRAP + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
3-4 close-grip bench press, 3011
4-6/side staggered stance single-arm KB Romanian deadlift, 3010
+
AMRAP in 8:00:
400m run
30 dual DB shoulder-to-overhead, tough (should have to be broken at least once)
200m run
max in remaining time burpees or strict handstand push-ups
+
3 sets:
20 light band face pulls
:30 hollow rock or hollow hold or 10 slow V ups
OR
mobility work
*both if time allows