Squat & pull strength + pull/lunge couplet

2 rounds as warm-up:
12 pvc passthroughs
6 pvc overhead squats, 2211
6 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 front squats, 22X1
2-3 strict supinated pull-ups (weighted or band-assisted as needed to make 2-3 challenging)
+
AMRAP in 7:00:
14 alternating DB rows from plank
14 prisoner walking lunges (7 steps out & back) or 14 alternating pistols if you’re already proficient w/those
+
5:00-10:00 coach-led mobility

Partner coooooooooooooommmmmmmmppp

Weightlifting + easy EMOM

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
2-3 cleans
or
2-3 snatches
*build to moderate
+
Every :60 for 15:00 (5 sets of each):
1st: 1/side Turkish get-up or 10-15 wall balls if not competing tomorrow
2nd: 10-15 light band pull-aparts or 5-10 pull-ups if not competing tomorrow
3rd: :30 row/bike/ski @ moderate effort
+
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
10-20 alternating KB/DB pull throughs
10-20 hollow arch swings (baby kips)
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
15:00 @ easily sustainable effort:
15m bear crawl forward
15m bear crawl backward
15m forward lunge
15m backward lunge
60m tough Farmer’s walk
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility

WGWMW intervals

3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
Every 5:00 for 30:00 (6 sets):
1 hang power clean or 1 hang power snatch
5 bar-facing burpees
1 hang power clean or 1 hang power snatch
400m row, 400m ski erg, .6 mile Echo Bike, 800m bike erg
1 hang power clean or 1 hang power snatch
*build to a heavy on the barbell w/same weight for all reps within each set
*should still have roughly 2:00 of rest each interval despite starting every 5:00, adjust monostructural distance according (can increase distance, as well)
+
5:00-10:00 coach-led mobility

Squat & pull strength + partner couplet

3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-2-1-1-1 front squats, 40X1
2-3 strict pronated pull-ups (weighted or band-assisted as needed to make 2-3 challenging)
+
For time w/a partner
1000m run
5 down & back the width of the gym walking lunges, single DB held any way
*partners trade off every 200m & 1 length of the gym (so like last week, 1 partner will complete 600m and 2 down & backs while the other will complete 400m and 3 down & backs)
+
5:00-10:00 coach-led mobility