Squat strength + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 front squats, 20X1
+
2 rounds for time w/15:00 cap:
20 dual DB squat cleans
25 toes-to-bar
60/45 calories or 600m run
OR
For time w/15:00 cap:
15 muscle-ups – bar or ring
30 alternating pistols
900m row
30 alternating pistols
15 muscle-ups
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts
2-3 wall walks or 4-6 mat lengths handstand walk
+
10 rounds for time w/9:00 cap:
3 power cleans, up to 135/95
3 bar-facing burpees
OR
For time w/9:00 cap:
30 power snatches, 135/95
30 handstand push-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech work + aerobic

10:00 @ very easy effort:
1/side slow Turkish get-up + windmill
:30 superman or Sorenson hold
50 single-unders
+
Every :60 for 12:00 (12 sets):
1 push jerk
1 split jerk
+
3 rounds for completion @ moderate effort:
2:00 ski erg
2:00 bike
2:00 row
+
bis/tris!

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
120 pull-ups (or 60 muscle-ups w/1 MU = 2 PUs)
800m run
400m dual DB/KB Farmer’s walk
800m run
120/105/90 (MM/MF/FF) row calories
*runs are performed together, partners trade off all other work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 clean pull
1 power clean
1 hang power clean from just below the knees
1 hang power clean from anywhere above the knees
+
AMRAP in 9:00:
10 alternating DB snatches
30 double-unders
20/60
30/90
and so on 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
:15-:30/side single-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 or pistol progressions
+
15:00 @ sustainable effort:
3 wall walks or 6 mat lengths handstand walk
60 single-unders
1 lap around the gym Farmer’s walk
300m run or equivalent
+
5:00-10:00 coach-led mobility