Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
4-6 front squats, 20X1
6-8 pronated to supinated ring rows or 6-8/side 3-point DB rows
+
5 rounds for time w/7:00 cap
18 goblet walking lunges
9 toes-to-bar
OR
5 rounds for time w/7:00 cap:
2 bar muscle-ups
3 pull-ups
4 toes-to-bar
18 alternating pistols
+
5:00-10:00 coach-led mobility

Gymnastics tech work + aerobic/carries/etc.

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
: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 around the gym bear crawl
2 laps around the gym Farmer’s walk
3 laps around the gym bag/ball carry
400m row or equivalent
+
5:00-10:00 coach-led mobility

Weightlifting tech + couplet + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 12:00 (8 sets):
1 snatch pull
1 power snatch
*moderate loading that allows for good positions and hip extension on the pulls
+
For time w/10:00 cap:
25 burpees
20/15 calories – your choice
20 burpees
20/15 calories
15 burpees
20/15 calories
10 burpees
20/15 calories
5 burpees
+
3 sets:
12-16 light bicep movement of choice
:15-:30/side star plank
OR
mobility work

Squat & pull strength + chipper AMRAP

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
8 alternating front rack reverse lunges, light/moderate
12 alternating KB/DB gorilla rows
+
AMRAP in 10:00:
45 WB-on-shoulder squats
45 pull-ups or 15 muscle-ups (your choice ring/bar)
45 WB-on-shoulder squats
max in remaining time calories
+
5:00-10:00 coach-led mobility

Hinge & press strength + partner couplet

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans from just below the knees
9-12 dual DB/KB Z press
+
6 rounds for reps w/a partner:
2:00 of [400′ shuttle run + max in remaining time alternating DB snatches]
*partners alternate rounds, so each completes 3
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
3 hang snatches from just above the knees
+
15:00 @ moderate effort:
150′ sand bag, med ball, or dual KB front rack carry
30 calories – your choice bike/row/ski
45 single-unders or double-unders
+
bis/tris!