Squat & pull strength + EMOM

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every :90 for 15:00 (5 sets):
1st: 3 front squats
2nd: 1-2 strict supinated CTB pull-ups – weight or band-assist as needed to ensure challenging sets within the rep range
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 toes-to-bar or 1-5 muscle-ups (ring and/or bar)
2nd: 10 dual DB @ shoulders walking lunges
3rd: 10-50 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + recovery + accessory

5 rounds easy:
:30 wall sit march
10 alternating shoulder taps from plank
30 single-unders
+
Every :60 for 10:00 (10 sets):
1 hang clean pull from just below the knees
1 hang power clean from just above the knees
1 hang power clean from just below the knees
+
20:00 easy aerobic work of choice – can cycle between row/bike/ski/run or stick with 1 modality throughout
+
bis/tris!

Partner comp

Weightlifting tech + easy pre-comp EMOM

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 snatch pull
1 power snatch
1 overhead squat
2-3 wall walks or 2-6 mat lengths handstand walk
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 toes-to-bar (10 sit-ups if competing tomorrow)
2nd: 10 single DB box step-overs (unweighted if competing tomorrow
3rd: :30 row/bike/ski @ moderate effort
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm 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
+
For max static hold time in 15:00:
max hang from bar
max L-sit
200m run
+
5:00-10:00 coach-led mobility

Weightlifting tech + AMRAP + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets, 2 sets of each variation):
sets 1-2: 1 hang power snatch or clean from anywhere above the knees
sets 3-4: 1 hang power snatch or clean from just below the knees
sets 5-6: 1 hang power snatch or clean
+
3 rounds:
:90 strict deficit handstand push-ups or dual DB shoulder-to-overhead
:90 dual DB power cleans
:90 calories – your choice
:90 rest
*same pair of DBs for both movements, should be very difficult for at least 1 of the 2 movements
+
3 sets:
15 light band pull-aparts
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows