Partner run/DB/CTB

10:00 dynamic mobility work – coach-led
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6 rounds for time w/a partner w/30:00 cap:
400m run or 500/450m/row
21 dual DB squats, light
12 CTB pull-ups
*partners trade off completed ROUNDS
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bis/tris/abs of choice or easy walk cool-down

Hip extension & upper press strength + push/swing couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
:30 relaxed hang from bar
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Every :90 for 15:00 (5 sets of each):
1st: 3 power clean singles OR power snatches
2nd: 3-6 dual DB shoulder-to-overhead, tough w/a pause overhead each rep
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For time w/9:00 cap:
30-24-18-12-6 perfect push-ups OR 15-12-9-6-3 ring dips
6-12-18-24-30 Russian kettlebell swings
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5:00-10:00 coach-led mobility

Skill work + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30 relaxed hang from bar
10 slow goblet squat curl to halos
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Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
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20:00 @ continuous, sustainable effort:
1 lap bag or med ball bear hug carry or dual KB front rack carry
500m row or .7 mile Echo Bike or 1000m bike erg or 500m ski erg
1 lap bear crawl
500m row or .7 mile Echo Bike or 1000m bike erg or 500m ski erg
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5:00-10:00 coach-led mobility

Squat/pull-up/cal AMRAP + accessory work

2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
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5:00 to clean & front squat prep
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5 sets for load/completion:
:60 to complete 5 unboken front squats from the ground
:60 strict pull-ups
:60 calories @ moderate effort- your choice bike/row/ski
:60 rest
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3 sets not for time:
4-8/side single-arm DB external rotations
:15-:30/side plank

Hinge & press strength + mixed modal

3 rounds as warm-up:
10 alternating toe touches from plank
5 YTWs
5 prisoner Kang squats
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Every :90 for 15:00 (5 sets of each):
1st: 2-3 moderate clean-grip deadlift
2nd: 3-6 dual DB floor press
*both movements slow/controlled throughout
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12:00 @ 85% effort – sustainable throughout
8 handstand push-ups or 2 wall walks
24 double-unders (or a smaller number that’s achievable in less than :30)
12 dual DB hang power cleans
24 double-unders
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optional 5:00-10:00 coach-led mobility

Weightlifting tech + squat/pull/run chipper

3 rounds as warm-up:
2 plank walk-outs
3 KB goblet squat curl to halo
40 single-unders
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Every 2:30 for 15:00 (6 sets):
1 squat snatch or 1 overhead squat
*keep everything moderate & solid, get in :15-:30 relaxed hang during rest
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For time w/10:00 cap:
50 wall balls
45 toes-to-bar
400m run
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5:00-10:00 coach-led mobility