Squat & upper pull strength + AMRAP chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 front squats
2 strict pronated CTB pull-ups – band-assist or load as needed to make 3 tough but unbroken each set
+
AMRAP in 10:00:
45 wall balls
45 pull-ups or 15 muscle-ups (your choice ring/bar)
45 wall balls
max in remaining time tough Farmer’s walk (every 25′ = 1)
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
4-6 clean-grip Romanian deadlifts, moderate & controlled (something like 3011)
4-6 light bench press – your choice barbell, dual DBs, floor press
+
AMRAP in 12:00:
4 dual DB Devil’s press
12 calories – your choice
24 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

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 just off the ground, light & snappy!
+
20:00 easy effort:
200′ sand bag, med ball, or dual KB front rack carry
20 calories – your choice bike/row/ski
50′ walking lunges
20 calories
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
500m row
50 single DB/KB goblet box step-ups
500m row
50 toes-to-bar or V ups
500m row
150 double-unders
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & scap strength + couplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts w/a :01 pause just below the knees on the way up & :03 descent
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
21-15-9 for time w/7:00 cap:
Deadlifts, light/moderate up to 225/155
Bar-facing burpees or handstand push-ups
OR
21-15-9 for time w/7:00 cap:
Power clean, 135/95
Ring dips
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/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
: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:
450′ shuttle run (9 x 25′ out & back)
15 calories bike/row/ski
150′ moderate carry of choice (3 x 25′ out & back) – Farmer’s walk, front rack, overhead, mixed, bear hug, etc.
15 calories
+
5:00-10:00 coach-led mobility