Weightlifting tech/strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
Every :90 for 15:00 (10 sets):
1 clean & split jerk
*emphasis on solid jerk tech, keep loads moderate
+
For time w/10:00 cap:
50 alternating DB snatches
40 burpees
30 alternating DB snatches
20 burpees
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + AMRAP intervals

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-3-2-2-2 back squats, 40X1
3 strict pronated pull-ups – band-assist or load as needed to make all sets unbroken but challenging
+
3 rounds for reps:
:60 toes-to-bar or muscle-ups (1 MU = 3 TTB)
:60 wall balls
:60 calories
:60 rest
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :90 for 12:00 ( 8 sets)
3 light snatch balances
+
18:00 @ sustainable pace/effort:
:20 L sit – pick a variations that allows for an unbroken :20 when fresh
15 calories – your choice bike/row/ski
100′ Farmer’s walk (2 x 25′ out & back)
+
bis/tris!

Things to do w/a partner that may or may not help you prepare for Murph

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00:
5 push-ups
5 Russian kettlebell swings
5 calories
10/10/10
15/15/15
and so on…
*partners run 1000m together @ 00:00 & 15:00 on the clock but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + chipper

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 22X1
10 alternating DB rows from plank
+
AMRAP in 10:00:
40 pull-ups
80 alternating goblet box step-ups or walking lunge steps
120 double-unders
OR
AMRAP in 10:00:
20 bar muscle-ups
50 alternating pistols
100 crossover single-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :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
+
2 rounds for completion on 20:00 running clock @ easily sustainable effort:
5:00 row/bike/ski erg
5:00 of [10 V ups + 50′ bear crawl + 50′ walking lunges + 200′ Farmer’s walk]
+
5:00-10:00 coach-led mobility