Squat & upper pull strength + buy-in couplet options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 back squats
6-9/side 3-point DB rows
+
AMRAP in 10:00:
800m run
max in remaining time of [4 toes-to-bar + 8 wall balls]
OR
AMRAP in 10:00:
800m run
max in remaining time of [2 muscle-ups + 4 overhead squats @ 135/95]
+
3-5 sets:
10-12 band tricep pressdowns
10-12 band face pulls
OR
5:00-10:00 coach-led mobility

Skills & carries/holds/aerobic

For completion as warm-up:
500m row or ski erg or 1000m bike erg
20 alternating 90/90 sit
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
On a 20:00 clock:
250′ bear hug carry
250′ Farmer’s walk
:50 L-sit or hollow hold
200’/200’/:40
150’/150’/:30
100’/100′:20
50’/50’/:10
easy row/bike/ski/run in any remaining time
*tough on both carries!
+
5:00-10:00 mobility

Squat strength + row/core/jump triplet + calves/shoulders accessories

3 rounds as warm-up:
:05-:10/side single-arm hang from bar
5 pvc Kang squats
:20 hollow rock
+
Every 3:00 for 15:00 (5 sets):
5 front squats from the ground – full clean counts as 1st rep
+
3 rounds for time w/12:00 cap:
300/250m row
15 pull-ups
45 double-unders
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 coach-led mobility work

Upper push/pull strength + shuttle & burpee intervals + lower leg accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 shoulder press, 11X1
3 weighted strict pronated pull-ups, 11X0
+
5 sets for reps:
2:00 of [400′ shuttle run (or 250/200m row) + max in remaining time line-facing burpees]
:60 rest
+
3-5 sets:
:30 hollow hold
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Hinge strength + squat & hinge ladder + accessory

3 rounds as warm-up:
5 scap pull-ups
5-10 push-ups
2-3 standing vertical jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts w/:02 descent – can re-set or touch-and-go if you’re comfortable/efficient
+
AMRAP in 7:00:
3 goblet squats
6 Russian kettlebell swings
9 goblet squats
12 Russian kettlebell swings
15 goblet squats
18 Russian kettlebell swings
21 goblet squats
and so on…
+
accumulate 2:00 in a relaxed hang from bar