Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
:30 top of hanging knee raise hold
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 22X1
1 strict pronated pull-up, as tough as possible
+
For time w/12:00 cap:
40 wall balls
40 pull-ups
400m run
40 wall balls
+
5:00-10:00 coach-led mobility

Weightlifting testing + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a ground-to-overhead max – your choice c&j/snatch, power/full
+
5 sets for total calories:
2:00 of [9 deadlifts + 7 hang power cleans + 5 shoulder-to-overhead + max in remaining time calories]
:60 rest
*moderate/tough up to 155/105,
+
5:00-10:00 coach-led mobility work

Weightlifting tech + chill

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 12:00 (9 sets):
1 clean-grip deadlift
1 power clean
1 hang power clean from just below the knees
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
20:00 @ moderate effort:
:30 2-arm hang from bar
:30 plank
300m easy row or equivalent
:30 supine plank
+
bis/tris!

Partner things!

10:00 dynamic mobility work – coach-led
+
For time:
20 dual DB hang squat cleans
40 CTB pull-ups
60 dual DB squats
80 toes-to-bar
1 mile run
120 dual DB walking lunges
*trade off as desired for all in-gym work w/1 partner working at a time
*trade off runs every 400m
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet

3 rounds as warm-up:
6 pvc passthroughs
8 pvc good mornings
10 pvc squats – any variation
+
Every 3:00 for 15:00 (5 sets):
2 power clean or power snatch singles
2-3 wall walks or 2-3 mat lengths handstanding walk or 3-9 strict handstand push-ups or 6-12 kipping handstand push-ups
+
For time:
300m row or equivalent ski/bike
30 dual DB Devil’s presses, light/moderate
300m run
300m row
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/holds/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
: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 @ sustainable effort:
200m row or equivalent
:30 hollow hold
100′ med ball or sand bag bear hug carry
50′ bear crawl
+
5:00-10:00 coach-led mobility