Squat & upper pull strength + chipper

3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
3-4 1 & 1/4 front squats
8-12 alternating DB rows from plank
+
For time:
800m run
40 toes-to-bar
20 front squats, up to 135/95
OR
For time:
800m run
30 squat cleans, 135/95
15/10 bar muscle-ups
+
5:00-10:00 coach-led mobility

Gymnastics skill + partner aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ sustainable effort w/a partner:
25 double-unders or single-unders
50′ bear crawl
100′ Farmer’s walk or sand bag bear hug carry
*1 partner performs the 25/50/100 while the other accumulates calories, then switch
+
5:00-10:00 coach-led mobility

SA/SL strength + ascending AMRAP + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
8-10 alternating DB bench or floor press
8-10 dual DB/KB death march steps
+
AMRAP in 11:00:
5 shuttle runs (1 = 50′ out & back)
7 burpees
9 Russian kettlebell swings
+
3-5 sets:
10-14 bicep movement of choice
14-18 Russian twists
OR
mobility work

Squat & upper pull strength + couplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
2 strict supinated pull-ups, as tough as possible
+
AMRAP in 8:00:
1-2-3-4… pull-ups
2-4-6-8… wall balls
OR
AMRAP in 8:00:
2/1 ring muscle-ups
4 thrusters, 135/85
+
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 power clean max
+
3 sets for total reps:
3:00 of [2 power cleans @ 85-90% of today’s best single + 2 wall walks + 20 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every 2:00 for 12:00 (6 sets):
3 clean-grip deadlifts
2 hang power cleans
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
20:00 @ moderate effort:
:60 2-arm hang from bar
2:00 plank
400m easy run
+
bis/tris!