Squat & upper pull strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (5 sets):
1 back squat
1 strict pull-up – weight or band-assist as needed to ensure challenging singles each set
+
AMRAP in 7:00:
3 CTB pull-ups
3 dual DB squats, tough
6/6
9/9
and so on…
OR
3 rounds for time w/7:00 cap:
10/7 ring muscle-ups
10 front squats, 185/125 from the ground
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
3 touch-and-go clean-grip deadlifts
3-5/side single-arm DB Z press
+
AMRAP in 12:00:
2 wall walks
4 burpees
9 calories
12 Russian kettlebell swings
OR
AMRAP in 12:00:
4 power cleans, 185/125
8 strict handstand push-ups
12 calories
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery + accessory

3 rounds as warm-up:
:30 bottom of squat hold
3 table hold to L-sit
15 light Russian kettlebell swings
+
Every :60 for 10:00 (10 sets):
2 hang cleans or hang snatches from just above the knees
*light/moderate & crisp
+
5 rounds (so 20:00) @ easily sustainable effort:
:60 bike
:60 plank
:60 row
:60 single-unders
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a parter:
8 toes-to-bar
5/side single-arm DB thrusters
14/12 row calories
*partners alternate completed rounds – harder row than normal, push it and then use your partner’s work time to recover as much as possible…
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts
2 power snatches
1 hang power snatch
+
For time w/12:00 cap:
3 rounds of [9 deadlifts + 9 bar-facing burpees]
3 rounds of [7 deadlifts + 7 bar-facing burpees]
3 rounds of [5 deadlifts + 5 bar-facing burpees]
*light DL up to 135/95
+
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 bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 for max accumulated hang:
max 2-arm hang from bar
1 lap around the gym bear crawl or 1 lap around the gym dual DB/KB overhead carry
400m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility