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 2:30 for 15:00 (6 sets):
3-2-2-1-1-1 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/12:00 cap:
30 calories
60 double-unders
60 single-arm DB hang clean & jerk
60 double-unders
30 calories
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + triplets

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 20X1
1-2 strict pronated pull-ups – band-assist or load as needed to make all sets challenging
+
AMRAP in 10:00:
5 toes-to-bar
10 goblet squats
5 toes-to-bar
10 alternating goblet reverse lunges
OR
AMRAP in 10:00:
2 muscle-ups – your choice bar/ring
5/side pistols
10 V ups
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 snatch
2 hang snatches from anywhere above the knees
*your choice power/full for all reps
+
15:00 @ moderate effort:
max 2-arm hang from bar
*every time you come off perform 50′ walking lunges + 50 double-unders or single-unders
+
bis/tris!

Not as Murph-y as last week, but still…

10:00 dynamic mobility work – coach-led
+
For reps/time:
AMRAP in 20:00:
12 Russian kettlebell swings
10 push-ups
8 calories – your choice
*partners trade off completed rounds
+
3:00 rest
+
For time
1600m run
*partners trade off every 400m
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + triplet

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):
3 front squats, 40X1
3-6/side 3-point DB rows, 20X1
+
AMRAP in 10:00:
40 double-unders
20 wall balls
10 pull-ups
+
5:00-10:00 coach-led mobility

Gymnastics skill + carries

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:
200′ Farmer’s walk
100′ bear hug carry
50′ bear crawl
+
5:00-10:00 coach-led mobility