Squat & pull strength + triplet

3 rounds as warm-up:
:10-:20 hollow hold
10 push-ups
5 goblet squat curl to halo
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 40X1
1-2 strict pull-ups – weighted or assisted to make each set as challenging as possible
+
AMRAP in 10:00:
5 pull-ups, 5 CTB pull-ups, or 5 bar muscle-ups
20 wall balls
40 double-unders
10/20/40
15/20/40
and so on, adding 5 to the upper pull and keeping the WB/DU @ 20/40 throughout
+
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
5/side plank rotations
:05-:10/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
+
15:00 @ steady effort:
200m run
200m single-arm Farmer’s walk
20 row calories
+
5:00-10:00 coach-led mobility

Single-leg/single-arm + AMRAP

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 10 steps death march
2nd: 5-15 perfect push-ups
+
For reps:
:60 alternating single-arm DB Devil’s press
:30 rest
:60 calories
:30 rest
:60 double-unders
:30 rest
:60 double-unders
:30 rest
:60 calories
:30 rest
:60 alternating single-arm DB Devil’s press
+
3 sets:
:30-:60 hollow hold
:30-:60 superman hold
OR
mobility work
*both if time allows

WGM intervals

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
+
Every 5:00 for 6 sets:
1 squat clean
3-6 toes-to-bar OR 1-3 bar muscle-ups
400m row or equivalent bike/run/ski
3-6 toes-to-bar OR 1-3 bar muscle-ups
1 squat clean
*build in load as you go
*adjust loading/reps/distance to allow for :90-2:00 rest each interval
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 burpees toes-to-bar
+
Every :90 for 15:00 (5 sets):
1st: 1 clean-grip deadlift, 31X1
2nd: 3-5 bench press or DB bench press or DB floor press, 30X0
+
10 rounds for time w/10:00 cap:
3 power cleans, moderate up to 185/125
3 bar-facing burpees
OR
10 rounds for time w/10:00 cap:
3 power cleans, tough up to 185/125
3 shoulder-to-overheads
+
5:00-10:00 coach-led mobility

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
3000m row
max in remaining time of [5 pull-ups + 10 push-ups + 15 air squats]
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down