Pull/thruster/row intervals

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00
8 toes-to-bar
5/side single-arm DB thrusters
14 row calories
*partners trade off completed fulll rounds
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + push/pull/DU triplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
3-6 power snatches
OR
3-6 power clean & jerks
*all reps should be completed within a :30 window
+
AMRAP in 9:00:
12 strict handstand push-ups
24 alternating DB snatches
48 double-unders
OR
AMRAP in 9:00:
12 T hand-release push-ups
12 alternating DB power cleans, heavy
24 double-unders or 48 single-unders
+
5:00-10:00 coach-led mobility

Skill + easy aerobic

For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
5 table hold to L-sits
+
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?)
+
15:00 @ easy pace:
12 calories – your choice
36′ (4 mat lengths out & back) bear crawl or handstand walk
12 calories
36′ crab walk
+
5:00-10:00 coach-led mobility

Clean complex + pull/SL/ab EMOM

3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 hang squat clean from anywhere above the knees
1 hang squat clean from just below the knees
1 squat clean
*moderate load that allow for relatively comfortable solid positions throughout
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 unbroken horizontal pulls (dual DB rows, ring rows, Australian CTB pull-ups)
2nd: 10 dual DB walking lunges or 10 singl DB alternating box step-ups
3rd: :30 hollow hold
+
5:00-10:00 coach-led mobility work

Clean & press strength + barbell/burpee couplets

3 rounds as warm-up:
:20 hang from bar
5/side single-leg prisoner good mornings
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 15:00 (5 sets of each):
1st: 3 hang power cleans from anywhere above the knees
2nd: 3-4 L arm DB Z press
3rd: 3-4 R arm DB Z pess
+
For time w/10:00 cap:
3 rounds of [10 power snatches + 8 bar-facing burpees]
+
3 rounds of [10 power cleans + 8 bar-facing burpees
*no heavier than 95 for the bar, this should be light & nasty
+
5:00-10:00 coach-led mobility

Squat & pull strength + WB/pull couplets

2 rounds as warm-up:
5 prisoner Kang squats
5 scap pull-ups
10 alternating toe touches from plank
+
Every :90 for 15:00 (5 sets of each):
1st: 1 front or back squat – your choice
2nd: 1 weighted strict pull-up OR :05-:15 chin-over-bar hold
+
For total reps:
3:00 of [42 wall balls + max CTB/pull-up/MUs in remaining time]
3:00 rest
3:00 of [21 CTB pull-ups or 21 pull-ups or 14 muscle-ups + max wall balls in remaining time]
*same pulling version for both
+
5:00-10:00 coach-led mobility