Partner triplet!

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/30:00 cap:
50 handstand push-ups or T hand-release push-ups
50 deadlifts
1000m row
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
2 strict pronated pull-ups – weight or band-assist as needed to make these unbroken but challening
+
For time w/10:00 cap:
40-30-20-10 wall balls
5-10-15-20 toes-to-bar
OR
For time w/10:00 cap:
60 sand bag squats
30 bar muscle-ups
+
3 sets:
10 DB delt raises
10 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap around the gym Farmer’s walk, tough
2 laps around the gym sand bag or med ball bear hug carry
300m run or equivalent bike/row/ski
+
5:00-10:00 coach-led mobility

Weightlifting tech & upper pulling strength + triplet + accessory

2 rounds as warm-up:
8 scap push-ups
8 supine scap push-ups
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
3 clean-grip deadlifts – touch-and-go preferred today, but reset if needed to maintain solid positions
:10-:20 L-sit hold – any variation
+
Every 5:00 for 15:00 (3 sets):
5 hang power cleans
10 bar-facing burpees
5 hang power cleans
500/450m row or ski or 1000/900m bike erg
*select loading to allow for at least :60 rest each set
+
3-5 sets:
12-15 band curls
12-15 band tricep pressdowns
OR
mobility work

Weightlifting tech + run & couplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
5 overhead squats or front squats from the ground – full snatch/clean for 1st rep if possible even if it limits weight a bit
+
For time w/15:00 cap:
800m run
4 rounds of [12 pull-ups + 16 sandbag or dual DB walking lunges]
+
5:00-10:00 coach-led mobility work

Upper press & single-leg hinge + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3-3-3-3-3 shoulder press, 11X1
3-6/side dual DB single-leg Romanian deadlifts, nice & slow!
+
For time w/12:00 cap:
12 wall walks
18 V ups
18 calories – your choice bike/row/ski
8 wall walks
18 V ups
18 calories
4 wall walks
18 V ups
18 calories
+
5:00-10:00 coach-led mobility work