Hinge & press strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating single-arm Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
2-2-2-2-2 clean-grip deadlift
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups or dips (strict or kipping)
+
For time w/10:00 cap:
50 double-unders
50 alternating DB snatches
50 double-unders
50 calories
50 double-unders
+
5:00-10:00 coach-led mobility work

Rest!

Something Murph-y

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
1600m run
max in remaining time of [4 pull-ups + 8 push-ups + 12 air squats]
*partners trade switch every 400m on the run and every completed round on the in-gym work
+
bis/tris/abs of choice or easy walk cool-down

Hinge & static press strength + triplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans from just below the knees
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 7:00:
2 wall walks or 2 mat lengths handstand walk
7 deadlifts, light/moderate up to 185/125
14/12 calories
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
: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
+
15:00 @ easily sustainable effort:
300m row or equivalent
200′ Farmer’s walk
100′ bear hug carry
+
5:00-10:00 coach-led mobility

SL & SA pull strength + repeats + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
10-12 walking lunge steps – load w/single DB/KB held any way, or med ball or sand bag on the shoulder
10-12 alternating DB rows from plank
+
3 sets for total pull reps:
3:00 of [200m row (or bike/ski equivalent) + 20 wall balls + max in remaining time tough upper body pull]
:60 rest
*your choice ring muscle-ups, bar muscle-ups, strict pull-ups, CTB pull-ups, pull-ups, toes-to-bar, make it something challenging!
+
3-5 sets:
10 bicep movement of choice
5/side plank clamshells
OR
mobility work