Squat & upper pull strength + couplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
9 scap push-ups or push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets):
5 front squats
1-2 strict pull-ups – weight or band-assist to make all sets challenging
+
AMRAP in 7:00:
14 toes-to-bar
14 tough alternating reverse lunges, dual DBs @ shoulders
OR
AMRAP in 7:00:
28 squat cleans, 135
28 muscle-ups – your choice bar or ring
+
5:00-10:00 coach-led mobility

Partner things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
24 row calories
24 handstand push-ups or T hand-release push-ups
24 alternating DB snatches
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
1 squat clean
OR
1 snatch pull
1 squat snatch
+
AMRAP in 10:00:
8 DB thrusters
10 pull-ups
12 calories
+
5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
5 table hold to L-sit w/pause at each end
10-20 hollow arch swings (baby kips)
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easily sustainable effort:
1 lap around the gym bag, ball, or dual KB front rack carry
50 backward single-unders
:60 wall sit
500m row
+
5:00-10:00 coach-led mobility

Weightlifting + Open-y intervals

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
12:00 to build to a challenging hang power snatch or hang power clean single
+
5 sets for reps @ sustainable effort:
2:00 of [4 power cleans + 6 bar-facing burpees + 24 double-unders]
:60 rest
*pick up where you left off each round
*light/moderate power cleans, nothing above 115/75 today
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + partner chipper

3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats, 2211
:20 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
1 1 & 1/4 front squat
2-3 strict pull-ups – weight or band-assist to make all sets challenging
+
For time w/a partner w/15:00 cap:
90 wall balls
90 row calories
90 wall balls
90 toes-to-bar
*partners trade off as desired throughout w/only 1 working at a time
+
5:00-10:00 coach-led mobility