Squat & upper pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 20X1
3 strict pronated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
For time w/10:00 cap:
45 toes-to-bar
90 goblet walking lunges
45 calories – your choice
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic/carries/things

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 power clean
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
AMRAP in 15:00:
200′ shuttle run
100′ Farmer’s walk
10 burpees
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 27:00 w/a partner:
27 double-unders
9 deadlifts, light up to 185/125
3 wall walks
*partners trade off completed movements
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

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, 40X1
5/side 3-point DB rows, 20X1
+
AMRAP in 10:00:
10 wall balls
10 calories
20/20
30/30
and so on…
+
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:
400m row or equivalent
200′ Farmer’s walk
400m row or equivalent
200′ bear hug carry
+
5:00-10:00 coach-led mobility

Hinge & upper press strength + AMRAP + 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):
5-4-3-2-1 clean-grip deadlift, 21X1
5-10 dual DB Z press
+
3 sets for total pressing reps:
3:00 of [300/250m row (or equivalent) + 9 moderate power cleans + max in remaining time tough upper press]
:60 rest
*your choice dips, wall walks, handstand push-ups, push-ups
+
3-5 sets:
8-16 bicep movement of choice
2-4/side plank clamshells
OR
mobility work