Squat & pull strength + couplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 front squats
5 strict pronated CTB pull-ups – add load/assistance as needed to make each tough be full ROM
+
For time w/10:00 cap:
250′ Farmer’s walk, tough
50 wall balls
500′ Farmer’s walk
50 wall balls
250′ Farmer’s walk
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

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):
4-6 good mornings, light
4-6 dual DB/KB Z presses
+
AMRAP in 12:00:
4 power cleans, up to 135/95
6 bar-facing burpees
16 double-unders
OR
AMRAP in 12:00:
4 handstand push-ups
6 power snatches, 115/75
16 crossover single-unders
+
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 :90 for 12:00 (8 sets):
3 snatch balance w/pause in hole
+
15:00 @ sustainable pace/effort:
15 calories – your choice bike/row/ski
15 Russian kettlebell swings
15 hand-release push-ups
15 V ups
+
bis/tris!

Partner stuff… And Jake’s wedding!

10:00 dynamic mobility work – coach-led
+
AMRAP in 27:00 w/a partner:
900m row
27 toes-to-bar or V ups
18 dual DB squats
18 dual DB walking lunges
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + ascending couplet options

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
3 snatch-grip deadlifts w/a :01 pause just below the knees on the way up & :03 descent
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 7:00:
3 deadlifts, moderate up to 205/145
3 bar-facing burpees or handstand push-ups
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 power clean, moderate/tough up to 225/155
1 mat length handstand walk
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

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:
400′ shuttle run (8 x 25′ out & back)
20 calories bike/row/ski
100′ tough carry of choice (2 x 25′ out & back) – Farmer’s walk, front rack, overhead, mixed, bear hug, etc.
+
5:00-10:00 coach-led mobility