Partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
10 wall walks
300m shuttle run (10 x across & back)
500m row or equivalent
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + AMRAP

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 2:30 for 15:00 (6 sets):
2 back squats, 40X1
2-3 strict pull-ups – weighted or assisted to make each set as challenging as possible
+
AMRAP in 9:00:
6 pull-ups or 6 CTB pull-ups or 3 bar muscle-ups
12 wall balls
18 double-unders
12/24/36
18/36/48
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
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:
30m (across & back) shuttle run
30m tough Farmer’s walk
300m row or equivalent ski/bike (no run)
60m/30m/300m
90m/30m/300m
and so on, only to the shuttle run
+
5:00-10:00 coach-led mobility

Unilateral hinge/press + AMRAP

2 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: 8-12 steps light DB death march
2nd: 2-3 wall walks or 4-6 mat lengths handstand walk
+
For reps:
:60 burpees
:60 alternating DB snatches
:60 calories
:60 rest
:60 calories
:60 alternating DB snatches
:60 burpees
+
3 sets:
10 alternating DB curls
:60 plank
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:
3 squat clean singles
6-12 toes-to-bar OR 2-6 bar muscle-ups
400m row or equivalent bike/run/ski
*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
5 toes-to-bar
+
Every :90 for 15:00 (5 sets):
1st: 2 clean-grip deadlifts, 31X1
2nd: 4-6 bench press or DB bench press or DB floor press, 30X0
+
For time w/10:00 cap:
7-5-3 power cleans – moderate/tough
35-25-15 hand-release push-ups
*so 7/35, 5/25, 3/15
OR
3 rounds for time w/10:00 cap:
14 handstand push-ups
7 power cleans, tough up to 225/155
+
5:00-10:00 coach-led mobility