Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
4-6 front squats
6-8/side 3-point DB rows
+
For time:
42-30-18 wall balls
21-15-9 pull-ups
*so 42/21, 30/15, 18/9
OR
9-7-5-3-1 for time:
Overhead squats, up to 135/95
Muscle-ups – your choice bar/ring
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
: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
+
20:00 @ sustainable effort:
200m row or ski
200′ Farmer’s walk (2 x 25′ out & back)
200m run
200′ med ball or sand bag bear hug or dual KB front rack carry
+
5:00-10:00 coach-led mobility

Weightlifting + AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 15:00 (5 sets):
1 power clean
12/9 calories
1 power clean
*tough but solid cleans!
+
AMRAP in 10:00:
15 burpees
15 calories
15 Russian kettlebell swings
15 calories
+
3-5 sets:
:15-:30 hollow hold or rock
15 light bent-over band pull-aparts
OR
mobility work

Squat & upper pull strength + out & back chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 back squats, 22X1
1 strict supinated pull-up – add load or assist as needed to make all sets tough
+
For time:
40 dual DB walking lunges
20 toes-to-bar
400m run
20 toes-to-bar
40 dual DB walking lunges
+
5:00-10:00 coach-led mobility

Weightlifting complex + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a challenging but solid set of 3 deadlifts + 2 hang power cleans + 1 shoulder-to-overhead
+
3 sets:
3:00 of [15 calories + 12 deadlifts + 9 hang power cleans + 6 shoulder-to-overhead]
:60 rest
*moderate/tough up to 155/105
*pick up where you left off each round
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic/crawls/holds

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :60 for 10:00 (10 sets):
1 hang snatch from anywhere above the knees
*your choice power/full for all reps
+
5 rounds:
500m row or bike/ski/run equivalent
50′ bear crawl
:30 hang from bar
:30 hollow hold
+
bis/tris!