Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 walking lunges
+
Every 3:00 for 15:00 (5 sets):
3 back squats
6-9 dual DB/KB bent-over rows
+
For time w/12:00 cap:
150′ dual DB Farmer’s walk or bear hug carry
1-2-3-4-5-6-7-8-9 dual DB or sandbag squats
+
3 sets:
8-12 dual DB delt raises
8-12 shrugs
OR
5:00-10:00 coach-led mobility

Skills + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
+
20:00 @ easily sustainable effort:
2 laps around the gym bear hug carry
400m row or equivalent bike/ski
6 alternating Turkish get-ups
+
5:00-10:00 coach-led mobility

Press strength + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
10:00 to build to a tough push press triple
+
5:00 rest
+
5 sets for total calories:
2:00 of [6 power cleans or snatches + 30 double-unders + max calories in remaining time]
:60 rest
*barbell should be heavy enough that singles make the most sense throughout
+
3-5 sets:
:15-:30 hollow hold or rock
9-12 band curls
OR
mobility work

Squat & upper pull strength + couplet

2 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets):
3 front squats
2-2-2-2-2 strict pronated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
4 pull-ups
4 toes-to-bar
16 walking lunges w/sandbag or med ball held any way
+
5:00-10:00 coach-led mobility work

Weightlifting & upper press strength + chipper + accessory

3 rounds as warm-up:
1 slow wall walk or 1-2 mat lengths handstand walk
2 nice & slow unweighted Jefferson curl
:30 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift
1 snatch high pull
1 power snatch
4-8 dual DB bench press or floor press
+
For time w/10:00 cap:
50 alternating single-arm DB snatch
40 burpees w/lateral hop over the DB
30 calories – your choice
+
3 sets optional:
9-12 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work