Hinge & press strength + chipper (w/a break)

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
2 hang power cleans from just below the knees
6-10 dual DB/KB Z press
+
For time w/15:00 cap:
1000′ shuttle run
50 alternating DB snatches
3:00 rest
50 burpees w/lateral hop over the DB
1000′ shuttle run
+
5:00-10:00 coach-led mobility

SL & 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):
6-8 alternating front rack reverse lunges, moderate/tough but solid
3-4 strict pronated pull-ups – weight or band-assist make at least 3 unbroken tough but solid throughout
+
5 rounds for total double-under reps:
2:00 of [12 wall balls + 15/12 calories + double-unders in remaining time]
*no set break between 2:00 rounds, so this will be 10:00 total
+
5:00-10:00 coach-led mobility

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