Squat & upper pull strength + AMRAP

3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups or strict pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 40X1
3-4/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
14 toes-to-bar
14 dual DB walking lunges w/heavy DBs @ shoulders/sides/overhead OR alternating pistols
*pick a tough single-leg variation that will slow you down a bit
+
5:00-10:00 coach-led mobility

Partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
120 double-unders
800m row
40 burpees w/lateral hop/step over the rower
*partners trade off 30 double-unders, 200m row, and 10 burpees
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + pull/squat couplet

3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
3 squat cleans
OR
1 snatch pull
3 squat snatches
+
2-4-6-8-10-12-14 for time w/10:00 cap:
Front squats, 95/65 – from the ground, full clean counts as 1st rep
Pull-ups or CTB pull-ups if proficient enough to hit consistent/fast singles
OR
1-2-3-4-5-6-7 for time w/10:00 cap:
Muscle-up
Squat clean, 185/115
+
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:
30m bear crawl
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

WGM intervals

For completion as warm-up:
300m run
2 sets of [10 alternating toe touches from plank + 5 slow prisoner Kang squats]
+
Every 5:00 for 30:00 (6 sets):
1 power snatch or 1 power clean
6-12 perfect push-ups, 4-8 strict dips, or 3-6 mat lengths handstand walk
300-400m (or equivalent row/bike/ski)
1 power snatch or 1 power clean
*build to a heavy on the barbell w/same weight within each set, keep the gymnastics solid throughout, and cyclical work @ easy pace to be able to hit the 2nd barbell rep
+
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):
3-5 front squats, 40X1
3-5/side 3-point DB rows, 20X0
+
AMRAP in 15:00 w/a partner:
150 wall balls
75 toes-to-bar
*split all work as desired w/only 1 partner working at a time
+
5:00-10:00 coach-led mobility