Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 back squats
3-2-1-1-1 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
For time w/10:00 cap:
50′ dual DB overhead walking lunges
30 toes-to-bar
50′ dual DB @ shoulders walking lunges
20 pull-ups
50′ dual DB @ sides walking lunges
10 bar muscle-ups or CTB pull-ups or strict pull-ups (hardest variation that gives you a shout to finish under the cap)
+
5:00-10:00 coach-led mobility

Weightlifting tech/strength + AMRAP intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
1 power clean
1 shoulder-to-overhead any way
2 power cleans
*can drop & reset after the shoulder-to-overhead
+
For total calories:
4:00 of [8 wall walks + 32 Russian kettlebell swings + calories in remaining time]
:60 rest
3:00 of [6 wall walks + 24 Russian kettlebell swings + calories in remaining time]
:60 rest
2:00 of [4 walks + 16 Russian kettlebell swings + calories in remaining time]
+
5:00-10:00 coach-led mobility work

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
800m run
100 pull-ups
800m run
200 wall balls
800m run
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & pressing gymnastics + couplet

3 rounds as warm-up:
6 pvc passthroughs
8 pvc good mornings
10 pvc squats – any variation
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift, 31X1
2-3 wall walks or 2-3 mat lengths handstanding walk or 3-9 strict handstand push-ups or 3-12 kipping handstand push-ups
+
For time w/10:00 cap:
24 bar-facing burpees
21 deadlifts, moderate up to 225/155
18 bar-facing burpees
15 deadlifts
12 bar-facing burpees
9 deadlifts
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/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
: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
+
20:00 @ sustainable effort:
1 lap around the gym bear crawl
10 calories
2 laps around the gym Farmer’s walk
20 calories
3 laps around the gym med ball or sand bag bear hug or dual KB front rack carry
30 calories
+
5:00-10:00 coach-led mobility

Weightlifting complex + AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 2:30 for 15:00 (6 sets):
1 squat clean
2 alternating alternating front rack reverse lunges
3 front squats
+
AMRAP in 10:00:
1000m row or equivalent bike/ski
max in remaining time of [5 pull-ups (CTB if possible) + 10 med ball or sandbag on shoulder walking lunges]
+
3-5 sets:
8-12 band bicep curls
8-12 band tricep pressdowns
OR
mobility work