Hinge & upper press strength + hinge/press chipper + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc muscle cleans
10 pvc push jerk
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 clean-grip deadlifts, 21X1
5-10/side single-arm Z press or 5 ring/bar dips
+
For time w/10:00 cap:
30/24 calories
30 push-ups or handstand push-ups
30 alternating DB snatches, tough
10 wall walks or mat lengths handstand walk
30/24 calories
+
3-5 sets:
8-12 band tricep pressdowns
8-12 band curls
OR
5:00-10:00 coach-led mobility

Skills + sustainable

For completion as warm-up:
500m row or ski erg or 400m run
:60 in bottom of a relaxed squat
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: a little jump rope practice – any variation
+
20:00 @ sustainable effort:
50′ bear crawl or handstand walk
100′ Farmer’s walk
150′ bear hug carry
20 calories
*tough on both carries
+
5:00-10:00 mobility

Weightlifting tech/strength + Chief-ish intervals + accessories

3 rounds as warm-up:
5 pvc Kang squats
:15 handstand hold
:30 hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 power clean
2 hang power cleans from anywhere above the knees
+
4 rounds for total reps:
3:00 of [3 power cleans up to 135/95 + 6 V ups (or toes-to-bar) + 9 air squats]
:60 rest
*pick up where you left off each round
+
3-5 sets:
5-10/side single-leg calf raises w/toes elevated
10 tough shrugs – your choice barbell/KBs/DBs
OR
5:00-10:00 mobility work

Upper push/pull strength + choose-your-own shoulder death + lower leg accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 push press
3-2-1-1-1 weighted strict pronated pull-ups, 11X0
*emphasis on vertical torso during dip/drive of PP
*build to a max weighted PU
+
AMRAP in 7:00:
3 burpee pull-ups
21 double-unders
6/21
9/21
and so on…
OR
AMRAP in 7:00:
1 toes-to-ring
1 ring muscle-up
1 ring dip
14 cross-over single-unders
+
3-5 sets:
:30 hollow hold
15 tibialis raises
OR
5:00-10:00 mobility work

Squat strength + shuttle/calorie/lunge + accessory

3 rounds as warm-up:
5 scap pull-ups
5-10 push-ups
2-3 standing vertical jumps
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 30X1
+
3 rounds for time w/12:00 cap:
200′ shuttle run
20/16 calories
200′ shuttle run
50′ walking lunges – med ball, sandbag, or single DB held at shoulder/back
+
accumulate 2:00 in a relaxed hang from bar – start with a max hang before chipping away