Partner cal/burpee/swing

10:00 dynamic mobility work – coach-led
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For time w/a partner w30:00 cap:
100 calories or 1200m run – your choice
75 burpees
150 kettlebell swings
75 burpees
100 calories or 1200m run – your choice, can different than the first if running for either
*partners split all work as desired w/only 1 working at a time
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bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + pull/single-leg 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: 3-5 front squats, 20X1
2nd: 3-5/side 3-point DB rows
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For time w/9:00 cap:
15-12-9-6-3 strict pull-ups
6-12-18-24-30 alternating DB reverse lunges w/DBs @ shoulders or overhead OR alternating pistols if already proficient
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5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
10 alternating toe touches from plank
: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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4 sets for completion @ easy/steady effort:
:60 bag or med ball bear hug hold or dual KB front rack hold
:30 rest
:60 plank or handstand hold
:30 rest
:60 row/ski/bike
:30 rest
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5:00-10:00 coach-led mobility

Hinge/press/cal AMRAP + accessory work

2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner good mornings
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5:00-10:00 power clean prep
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5 sets for total reps:
:60 power cleans, heavy enough that singles are required throughout
:60 strict handstand push-ups or perfect push-ups – chest & only chest touching ground at the bottom, no pause down there, solid plank position throughout
:60 calories – your choice
:60 rest
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3 sets not for time:
5-10/side single-arm DB external rotations
:30 hollow hold or rock

Barbell tech & scap strength + sustainable mixed modal (you know, CrossFit)

3 rounds as warm-up:
10 alternating toe touches from plank
5 YTWs
5 prisoner Kang squats
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Every 2:30 for 15:00 (6 sets):
2 squat snatches or 2 overhead squats
*keep everything moderate & solid, get in :15-:30 relaxed hang during rest
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12:00 @ 80-90% effort – sustainable throughout:
8 toes-to-bar
24 double-unders (or a smaller number that’s achievable in less than :30)
12 wall balls
24 double-unders
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optional 5:00-10:00 coach-led mobility

Hinge & press strength + chipper

3 rounds as warm-up:
5/side single-leg prisoner good mornings
5/side plank rotations
30 single- or double-unders
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Every :90 for 15:00 (5 sets of each):
1st: 2-4 moderate clean-grip deadlift
2nd: 4-8 dual DB floor press
*both movements slow/controlled throughout
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For time w/10:00 cap:
50 alternating DB snatches
45 bupees
400m run
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5:00-10:00 coach-led mobility