Upper pull strength & bounding testing + lunge/pull chipper + lower leg accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
+
On a 15:00 clock:
build to both a weighted strict pull-up max and a standing broad jump (near-) max distance single
*if no strict pull-up, find the least amount of band-assistance required to get the chin over the bar
+
For time w/8:00 cap:
50′ dual DB walking lunges
21 pull-ups
50′ dual DB walking lunges
15 pull-ups
50′ dual DB walking lunges
9 pull-ups
*DBs held anywhere
OR
For time w/8:00 cap:
50′ dual DB @ sides walking lunges
21 pull-ups
50′ dual DB @ shoulders walking lunges
15 CTB pull-ups
50′ dual DB overhead walking lunges
9 bar muscle-ups
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Strength testing + accessory

3 rounds as warm-up:
5/side light KB shoulder press
10 goblet squat
10 Russian kettlebell swings
*can be the same light load for all 3 movements, just prepping the squat/press/hinge patterns
+
CrossFit Total, on a 36:00 clock:
build to tough back squat, shoulder press, and deadlift singles
*leave just a bit in the tank on the back squat & deadlift, press can be a true max
*score is total of all 3 lifts’ highest load
+
3 sets:
10 calf raises
20 tibialis raises
OR
5:00-10:00 coach-led mobility work

Partner buy-in intervals

10:00 dynamic mobility work – coach-led
+
For total reps on a 25:00 running clock:
0-5: 400m run + max in remaining time DB snatches
5-10: 400m run + max in remaining time row/ski calories
10-15: 400m run + max in remaining time burpees w/lateral hop over the DB
15-20: 400m run + max in remaining time row/ski calories
20-25: 400m run + max in remaining time DB snatches
*one partner working at a time, switch as desired throughout
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + classic couple options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 back squats, 22X1
3-3-3-3-3 strict pronated CTB pull-ups – assist/load as needed to make each set challenging & unbroken
+
21-15-9 for time w/6:00 cap:
Toes-to-bar
Front squat, up to 95/65 from the ground
OR
3 rounds for time w/6:00 cap:
7 muscle-ups
7 overhead squats, up to 165/105 from the ground
+
3-5 sets:
8-10 dual DB delt raises
8-10 band face pulls
OR
5:00-10:00 coach-led mobility

Skills & sustainable breathing

For completion as warm-up:
20 alternating 90/90 sit
400m easy jog or 800′ shuttle run
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :40 wall sit march or :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
1 lap around the gym bear hug carry, moderate/tough
2 laps around the gym Farmer’s walk, moderate/tough
run to 3rd pole & back or 300m row/ski or 600m bike
+
5:00-10:00 coach-led mobility