Squat & upper pull strength + intervals

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 20X1
3 strict supinated pull-ups – add load or assist as needed to make sets of 3 unbroken but tough
+
5 sets for total reps:
2:00 of [3 dual DB squat cleans + 5 CTB pull-ups + 15 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic/holds

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every 2:00 for 10:00 (5 sets):
3 hang snatches from anywhere above the knees
*your choice power/full for all reps
+
4 rounds:
4:00 bike/row/ski/run @ easy/moderate effort
:15 L side plank
:15 plank
:15 R side plank
:15 supine plank
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
For time w/a 30:00 cap:
800m run
1000m row or 1000m ski erg or 2000m bike erg
100 alternating DB snatches
100 burpees w/lateral hop over the DB
800m run
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + AMRAPs

3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole (or a few Sotts presses from down there)
+
Every 3:00 for 15:00 (5 sets):
5 1 & 1/4 front squats
10 alternating DB rows from plank
+
For time w/12:00 cap:
30 wall balls
30 toes-to-bar
30 wall balls
300′ heavy Farmer’s walk
30 wall balls
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
:30 hollow hold
: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
+
20:00 @ sustainable effort:
:20 handstand hold or plank
200′ Farmer’s walk
:20 L sit – pick a variation that can be done unbroken
20 row calories
+
5:00-10:00 coach-led mobility

SA/SL press/hinge strength + ascending AMRAP + accessory

2 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
8-12 alternating DB bench or floor press
8-12 dual DB/KB death march steps
+
AMRAP in 10:00:
5 push-ups
5 shuttle runs (1 = 50′ out & back)
10/5
15/5
and so on, adding 5 push-ups each round but keeping the shuttle runs the same throughout
*can sub handstand push-ups if fairly proficient
+
3-5 sets:
12-16 bicep movement of choice
12-16 Russian twists
OR
mobility work