Skill + easy aerobic recovery/movement

For completion as warm-up:
15m walking lunges
15m toe walk
15m heel walk
5/side quadruped thoracic rotations
:30 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples)
*move on to a new variation of the press/pull movements if you’ve been working on the same thing for at least 3 weeks
+
3 sets for completion @ easy/steady effort:
4:00 of [400m row/ski or 800m bike erg + 30m duck walk (or :30 wall sit march) + 30m bear crawl + 30m Farmer’s walk]
2:00 rest
+
5:00-10:00 coach-led mobility

Squat/pull couplet + accessory work

2 rounds as warm-up:
:20 hang from bar
10 pvc passthoughs
5 pvc overhead squats
+
5:00-10:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal, just heavier than the bar you’ll be using for the AMRAP
+
AMRAP in 7:00:
7 front squats, up to 135/95
7 toes-to-bar
28 double-unders
OR
AMRAP in 7:00:
7 overhead squats, 135/95 from the ground
7 muscle-ups – ring or bar
28 double-unders
*bar starts on the ground, full depth clean or snatch counts as 1st rep
+
Every :60 for 15:00:
1st: :05-:10/side bottom of pistol hold w/foot flat, can support w/hand on upright)
2nd: 15 band pull-aparts
3rd: :30 Russian twists
+
5:00-10:00 coach-led mobility

Snatch & press strength + press/jump/hinge EMOM

3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
5 scap push-ups
10 Russian kettlebell swings
+
Every :60 for 15:00 (5 sets of each):
1st: 2 snatch grip deadlifts, 31X1
2nd: 4 L-arm DB floor press, 30X1
3rd: 4 R-arm DB floor press, 30X1
+
Every :60 for 15:00 (5 sets of each):
1st: 6-12 handstand push-ups or 2-3 wall walks
2nd: 8 box-overs (jump to top of box, step-down on other side)
3rd: 6-12 alternating DB snatches, moderate & smooth
+
5:00-10:00 coach-led mobility

FS & upper pull strength + cal/squat couplet

3 rounds as warm-up:
:10-:20 relaxed hang from bar
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats, 30X1
2nd: 3-6 scap pull-ups, strict pull-ups, or weighted strict pull-ups
+
AMRAP in 10:00:
15 calories – your choice
15 wall balls
OR
27-21-15-9 w/10:00 cap:
Calories – your choice
Dual DB thrusters, up to 50/35/hand
+
5:00-10:00 coach-led mobility

Partner DBPC/burpee/cal

10:00 dynamic mobility work – coach-led
+
20 rounds for time w/a partner w/30:00 cap
6 alternating DB power cleans, heavy
7 burpees w/lateral hop over DB
8 calories – your choice
*partners alternate completed rounds so that each completes 10
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + thruster/CTB/DU triplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
2-3 squat snatches
OR
2-3 squat clean & jerks
*all reps should be completed within a :30 window
+
AMRAP in 12:00:
4 thrusters, up to 115/75 (or moderate DBs if front rack is the limiter)
6 CTB pull-ups (or chin-over-bar if steady singles aren’t doable)
24 double-unders (or 48 single-unders if consistent 1-at-a-time DUs aren’t doable)
+
5:00-10:00 coach-led mobility