Squat & upper pull strength + couplet

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):
2 front squats
4-8/side 3-point DB rows or single-arm ring rows
+
21-15-9 for time w/9:00 cap:
Dual DB thrusters, moderate
Pull-ups
OR
9-7-5 for time w/9:00 cap:
Thrusters, 135/85
Muscle-ups – your choice ring or bar
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
50′ bear crawl
100′ Farmer’s walk
150′ sand bag or med ball bear hug carry
200′ shuttle run
25 calories
*25′ turnarounds for all of the out & backs
+
5:00-10:00 coach-led mobility

WGM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 5:00 for 30:00 (6 sets):
3 hang power snatches
10 bar-facing burpees or handstand push-ups
300m run or equivalent rows/ski/bike
*goal is to have at least 2:00 of rest each set
+
3-5 sets:
:15-:30 hollow hold or rock
10 light dual DB delt raises
OR
mobility work

Squat & upper pull strength + AMRAP

2 rounds as warm-up:
5 pull-ups
10 push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats
3 strict pronated pull-ups – weight or use band assistance as needed to ensure challenging unbroken sets
+
AMRAP in 10:00:
1000/850m row 1000/850m ski erg or 2000/1700m bike erg or (if not raining) 800m run
max in remaining time of [8 toes-to-bar + 12 dual DB @ sides (or sand bag or med ball on shoulder) walking lunges]
+
5:00-10:00 coach-led mobility

Weightlifting strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
1 clean pull
1 power clean
+
For time w/12:00 cap:
40 dual DB hang cleans
40 dual DB shoulder-to-overhead
40 calories
120 double-unders
+
5:00-10:00 coach-led mobility work

Partner things!

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/24:00 cap:
240 wall balls
120 pull-ups
*begin every 3:00 (including the start) w/18 calories (your choice row/bike/ski)
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down