Squat & pull intervals + AMRAP

3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
6 sets:
:90 of [3 hang squat cleans + accumulate quality strict pull-ups or muscle-ups (bar or ring) in remaining time]
:90 rest
*build to a challenging final set of cleans
+
AMRAP in 6:00:
9 toes-to-bar
3 front squats, up to 185/125 from the ground
+
5:00-10:00 coach-led mobility

Hinge/press strength + AMRAPs

3 rounds as warm-up:
3 burpee broad jumps
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets of each)
3 clean-grip deadlifts, 31X1
a few dips (ring or bar) or :10-:20 top of dip support
+
For total reps:
3:00 of [run to 4th pole & back + max in remaining time single-arm hang clean to overhead]
:60 rest
3:00 of [run to 3rd pole & back + max in remaining time single-arm hang clean to overhead]
:60 rest
3:00 of [run to 2nd pole & back + max in remaining time single-arm hang clean to overhead]
*tough load on the DB, switch arms every 5 reps
+
5:00-10:00 coach-led mobility

Rest!

Partner stuff

10:00 dynamic mobility work – coach-led
+
5 rounds for time w/a partner w/25:00 cap:
20 goblet box step-ups
400m row
20 goblet squats
20 pull-ups (or 1 bar muscle-up = 3 pull-ups)
*partners trade off all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge strength & press gymnastics + couplet

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 clean pull from :01 pause just below the knees on the way up (drop & reset between reps)
1 clean pull (no pause
5 dual DB Z press
+
7 rounds for time w/7:00 cap:
7 power cleans, light/moderate up to 135/95
7 bar-facing burpees
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
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 @ moderate effort:
500m row/bike/ski
50′ bear crawl or handstand walk
100′ dual KB/DB Farmer’s walk or med ball or sand bag bear hug carry
+
5:00-10:00 coach-led mobility