Partner row/WB/pull-up

10:00 dynamic mobility work – coach-led
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For time w/a partner w/25:00 cap:
50 row calories
50 wall balls
50 pull-ups
50 wall balls
50 row calories
50 wall balls
50 pull-ups
50 wall balls
50 row calories
*partners trade out as needed with only 1 working at a time
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bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + hinge/DU/push triplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
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Every 2:30 for 15:00 (6 sets):
2-4 power snatches
OR
2-4 power clean to overhead
*all reps should be completed within a :30 window
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AMRAP in 8:00:
8 power cleans, moderate up to 185/135 (should be able to do consistent/steady singles even when fatigued)
32 double-unders or 64 single-unders
16 handstand push-ups or 16 T hand-release push-ups
32 double-unders or 64 single-unders
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5:00-10:00 coach-led mobility

Skill + easy aerobic work

For completion as warm-up:
15m walking lunges
15m toe walk
15m heel walk
5/side quadruped thoracic rotations
:30 relaxed hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples)
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15:00 @ easy pace:
12 calories – your choice
24′ (2 mat lengths out & back) duck walk OR :30 wall sit march if duck walk isn’t comfy
36′ (3 mat lengths out & back) bear crawl
48′ (4 mat lengths out & back) Farmer’s walk
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5:00-10:00 coach-led mobility

Thruster/TTB couplet + accessory work

3 rounds as warm-up:
:15 hang from bar
5/side single-leg prisoner good mornings
5 air squats w/alternating single-arm reach overhead
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AMRAP in 7:00:
3 thrusters, 95/65 or light/moderate DBs
3 toes-bar
6/6
9/9
and so on, adding 3 to each movement…
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Every :60 for 15:00:
1st: 8-16 alternating DB curls, light
2nd: 2-3 YTWs w/:01 pause in each position
3rd: :30 plank on ground
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5:00-10:00 coach-led mobility

Snatch/clean tech + push/jump/sprint EMOM

3 rounds as warm-up:
5/side light windmills
:15/side plank
:10-:20 relaxed hang from bar
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Every 3:00 for 15:00 (6 sets):
3-6 hang power snatches or hang power cleans
6-9 scap push-ups
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Every :60 for 15:00 (5 sets of each):
1st: 6-12 handstand push-ups or 2-3 wall walks
2nd: 6 box-overs (jump to top of box, step-down on other side)
3rd: 6-12 calories @ high effort – should take less than :20 each round
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5:00-10:00 coach-led mobility work

Overhead squat + squat/pull/burpee triplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5 scap pull-ups
10 alternating toe touches from plank
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12:00 to build to a challenging overhead squat double
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12:00 @ high but sustainable effort:
4 front squats (from the ground), up to 135/95 or moderate dual DBs @ shoulders
6 CTB pull-ups or chin-over-bar if consistent singles aren’t sustainable
8 burpees
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5:00-10:00 coach-led mobility