Squat & pull strength + partner triplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
1 front squat – build to a max for the day
1 strict CTB pull-up – band-assist or weight as needed to make each rep challenging
+
AMRAP in 15:00 w/a partner:
3 dual DB squat cleans
6 pull-ups (CTB if smooth) or 3 bar muscle-ups
9 calories
*partners trade off completed rounds
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

3 rounds as warm-up:
10 hollow rocks
10 alternating DB snatches
30 single-unders
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Every 3:00 for 15:00 (5 sets):
3 power clean singles (so drop & reset each rep)
4-6 dual DB floor presses, 40X1
+
AMRAP in 10:00:
3 ground-to-overhead, up to 135/95
5 bar-facing burpees
15 double-unders
+
5:00-10:00 coach-led mobility

Partner choose-your-own-adventure

10:00 dynamic mobility work – coach-led
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For time w/a partner:
210 wall balls
150 row calories
90 toes-to-bar
*partition all work as desired, only 1 partner working at a time
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bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + chipper

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
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Every :90 for 15:00 (5 sets of each):
1st: 2 snatch- or clean-grip deadlifts, 3111
2nd: 4-6 dual DB Z presses
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For time w/12:00 cap:
30 power cleans, up to 135/95
45 handstand push-ups or T hand-release push-ups
60 calories – your choice
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5 table hold to L-sit w/pause at each end
10 scap pull-ups
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
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20:00 @ easily sustainable effort:
500m row
1 lap around the gym bag, ball, or dual KB front rack carry
1 lap around the gym dual KB/DB Farmer’s walk
1 lap around the gym bear crawl
1 lap around the gym walking lunges
+
5:00-10:00 coach-led mobility

Single-leg strength + something Open-y

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
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Every 3:00 for 3 sets:
12-16 alternating barbell on back reverse lunges
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For time w/12:00 cap:
3 rounds of [10 squat cleans + 10 pull-ups]
3:00 rest
3 rounds of [10 front squats + 10 pull-ups]
*moderate load that you believe will still allow you to complete all 6 rounds within the cap
+
5:00-10:00 coach-led mobility