Squat & pull strength + chipper AMRAP

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
8 alternating front rack reverse lunges, light/moderate
12 alternating KB/DB gorilla rows
+
AMRAP in 10:00:
45 WB-on-shoulder squats
45 pull-ups or 15 muscle-ups (your choice ring/bar)
45 WB-on-shoulder squats
max in remaining time calories
+
5:00-10:00 coach-led mobility

Hinge & press strength + partner couplet

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):
3 hang power cleans from just below the knees
9-12 dual DB/KB Z press
+
6 rounds for reps w/a partner:
2:00 of [400′ shuttle run + max in remaining time alternating DB snatches]
*partners alternate rounds, so each completes 3
+
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 :90 for 15:00 (10 sets):
3 hang snatches from just above the knees
+
15:00 @ moderate effort:
150′ sand bag, med ball, or dual KB front rack carry
30 calories – your choice bike/row/ski
45 single-unders or double-unders
+
bis/tris!

Partner stuff, without an art show

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
1000m row
100′ med ball walking lunges
50 toes-to-bar
50 wall balls
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + hinge/press couplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlift 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)
+
AMRAP in 7:00:
1 wall walk
14 Russian kettlebell swings
2/14
3/14
and so on…
OR
3 power cleans, 185/125
3 strict handstand push-ups
3/6
3/9
and so on…
+
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
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:
1 lap around the gym bear crawl
1 lap around the gym Farmer’s walk
1 lap around the gym bag/ball carry
300m row or equivalent
+
5:00-10:00 coach-led mobility