Hinge & press strength + choose your own couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 31X1
5 dual DB Z press, 11X1
+
3 rounds for time of any 2 movements w/9:00 cap:
25 Russian kettlebell swings
25/20 calories
25 burpees
*so pick any 2 of the 3 movements – swings/cals, swings/burpees, or cals/burpees and complete 3 rounds for time
+
5:00-10:00 coach-led mobility work

Murph!

Lots of options – full, 1/2, partner, vest, partition…

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/24:00 cap:
9 wall walks
600m row
9 wall walks
60 deadlifts
9 wall walks
600m row
9 wall walks
60 deadlifts
9 wall walks
600m row
9 wall walks
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Gymnastics skill + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap around the gym dual DB/KB overhead carry
1 lap around the gym bear hug carry
:60 plank
1 lap around the gym bear hug carry
600m row or equivalent
1 lap around the gym bear hug carry
+
5:00-10:00 coach-led mobility

Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
5 scap push-ups
5 supine scap push-ups
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5 clean-grip deadlifts – touch-and-go preferred today, but reset if needed to maintain solid positions
20-40 double-unders or single-unders
+
Every 5:00 for 15:00 (3 sets):
7 burpees
7 hang power cleans
7 burpees
500/450m row or ski or 1000/900m bike erg
*select loading to allow for at least :60 rest each set
+
3-5 sets:
12-16 band curls
12-16 band tricep pressdowns
OR
mobility work

Weightlifting tech + run & couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 pvc front squats or overhead squats
+
Every :90 for 15:00 (10 sets):
2-3 overhead squats or 2-3 front squats from the ground – full snatch/clean for 1st rep if possible even if it limits weight a bit
+
For time w/15:00 cap:
800m run
4 rounds of [12 toes-to-bar + 24 unweighted walking lunges]
+
5:00-10:00 coach-led mobility work