Hinge & press strength + ascending couplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, drop from top each rep
6/side single-arm DB floor press
+
AMRAP in 7:00:
3 burpees or handstand push-ups
3 L-arm DB hang clean & jerk
3 R-arm DB hand clean & jerk
6/6/6
9/9/9
and so on, adding 3 reps to each movement each round
+
5:00-10:00 coach-led mobility

Gymnastics skill + recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:30 table hold
10 scap pull-ups
+
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 for completion:
:30 handstand hold or :30 plank
1 lap around gym Farmer’s walk
300m row or equivalent
+
5:00-10:00 coach-led mobility

Something Open-ish + accessory work

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
8:00 to build to a moderate squat clean or squat snatch single, mix in a few scap pull-ups, strict pull-ups, kipping between reps
+
AMRAP in 12:00:
4 muscle-ups
8 front rack reverse lunges, 135/97
12 calories
OR
AMRAP in 12:00:
4 CTB pull-ups, toes-to-bar, or pull-ups (different that Monday)
8 single-arm DB overhead walking lunges, up to 50/35
12 calories
+
3 sets for completion:
8-10 alternating DB curl & press
12-15 band good mornings
OR
mobility work
*both if time allows

Hinge & upper press strength + intervals

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
15:00 to build to a power clean to overhead heavy single
+
5 sets:
:90 of [60 double-unders + 3 tough power cleans up to 205/145+ max in remaining time strict handstand push-ups]
:90 rest
OR
5 sets for reps:
:90 of [9 handstand push-ups or burpees + 12 alternating DB snatches up to 50/35 + max double-unders in remaining time]
:90 rest
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + chipper

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
2-4 overhead squats
2-4 strict pronated pull-ups – weight or band-assist as needed to make 2-4 unbroken challenging
+
6 rounds for time w/12:00 cap:
8 toes-to-bar or pull-ups – your choice
10 front squats, light/moderate up to 115/75
12 calories
OR
For time w/12:00 cap:
15 back squats, 135/95
15 toes-to-bar
15 front squats
15 pull-ups
15 overhead squats
15 CTB pull-ups
15 thrusters
15 bar muscle-ups
*no racks (so bar starts on the ground), below-parallel clean/snatch counts as first rep
+
5:00-10:00 coach-led mobility

Weightlifting tech + a little breathing + a big pump

10:00 @ very easy effort:
20 alternating prisoner tall kneeling to standing
20 Russian twists – can use a light DB/KB/plate or med ball
40 single-unders
+
Every :60 for 10 sets:
1 tall clean or tall snatch w/pause in the hole before recovering
+
10:00 @ high effort:
250m row
1 length down & back tough Farmer’s walk
1 length down & back tough ball or bag carry
+
abs/bis/tris!