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):
5 back squats, 40X1
5-10/side DB chainsaw rows
+
5 rounds for time w/9:00 cap:
21 double-unders
15 wall balls
9 toes-to-bar
+
3 sets:
10-20 alternating DB curls
10-20 band tricep press downs
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic skill

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 (15 sets total, 5 sets of each):
sets 1-5: upper gymnastics press tech
sets 6-10: upper gymnastics pull tech
sets 11-15: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
:10-:30 L-sit
15 calories
:30-:60 20-arm hang from bar
15 calories
+
5:00-10:00 coach-led mobility

Weightlifting & upper press + interval triplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 touch-and-go clean-grip deadlifts, moderate
2-3 wall walks
+
Every 5:00 for 15:00 (3 sets):
:60 handstand push-ups, dips, or T hand-release push-ups
:60 dual DB power cleans or med ball or sand bag ground-to-shoulder
300m run
*pick pressing variations and loads that are challenging and limit the number of reps you’ll get, then run hard!
+
3-5 sets:
20 tricep band pressdowns
20 band pull-aparts or face pulls
OR
mobility work

Squat & upper pull strength + triplet

3 rounds as warm-up:
5-10 scap pull-ups
10 push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets):
3 squat clean singles
3-6 strict pull-ups – any grip, band-assist or load to ensure at least 3 challenging but unbroken reps
+
AMRAP in 8:00:
8 pull-ups
10 goblet walking lunges
14/12 calories
+
5:00-10:00 coach-led mobility

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):
6-5-4-3-2 close-grip bench press (12-14″ between hands)
10 steps light/moderate dual DB death march
+
For time w/10:00 cap:
21 Russian kettlebell swings
18 burpees
300m run
15 Russian kettlebell swings
12 burpees
300m run
9 Russian kettlebell swings
6 burpees
+
5:00-10:00 coach-led mobility work

Partner triplet

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/30:00 cap:
65 calories – your choice bike/row/ski/Runner
55 wall balls
45 toes-to-bar or 20 bar muscle-ups (1 BMU = 2 TTB)
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down