Squat & pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 hang squat cleans from anywhere above the knees
5-7/side 3-point DB rows
+
AMRAP in 9:00:
9 pull-ups (CTB if proficient enough to do quick singles)
150′ shuttle run (3 x 25′ out & back)
21 air squats
+
5:00-10:00 coach-led mobility

Weightlifting tech + other things

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :60 for 12:00:
1 snatch balance w/pause in hole
1 snatch balance (no pause)
+
18:00 @ sustainable pace/effort:
18 calories – your choice bike/row/ski
150′ Farmer’s walk (3 x 25′ out & back)
12 push-ups
+
bis/tris!

Partner comp!

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Pre-comp EMOM

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every :60 for 32:00 (8 sets of each):
1st: 3 front squats
2nd: 6-9 ring rows or bent-over DB/KB rows
3rd: 6-9 push-ups
4th: :30 calories – your choice bike/row/ski erg
*keep things light & on the low end of the reps if you’re competing tomorrow!
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
: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
+
15:00 @ easily sustainable effort:
1 lap Farmer’s walk
1 lap bear hug carry
1 lap of [bear crawl the long sides & walking lunge the short sides]
500m row or equivalent
+
5:00-10:00 coach-led mobility

Hinge & press strength + chipper AMRAP + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 21X1
4-6/side single-arm Z press
+
AMRAP in 8:00:
20 burpees
40 double-unders
60/50 calories
40 double-unders
max in remaining time wall walks or mat lengths handstand walk
+
3 sets:
12 bicep movement of choice
:15-:30/side star plank
OR
mobility work