Weightlifting & scap strength + couplets + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every 2:30 for 15:00 (6 sets):
1 overhead squat
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold
+
For total time:
21 pull-ups
21 front squats
2:00 rest
21 burpees
21 pull-ups
2:00 rest
21 front squats
21 burpees
+
3 sets:
5/side band Pallof press
:15-:30/side star plank
OR
mobility work

Hinge & press strength + chipper

2 rounds as warm-up:
20 alternating toe touches from plank
20 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
6-8 good mornings, light
6-8 dual DB/KB Z presses
+
For time w/10:00 cap:
25 push-ups or handstand push-ups
500′ shuttle run (10 x 25′ out & back)
50 alternating DB snatches
500′ shuttle run
25 push-ups or handstand push-ups
+
5:00-10:00 coach-led mobility

Weightlifting & pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 squat clean or 1 squat snatch – build to a tough final 2-3 reps
1 strict supinated pull-up – add load/assistance as needed to make each tough be full ROM
+
AMRAP in 12:00:
4 toes-to-bar or 2 bar muscle-ups
8 wall balls
16 double-unders
+
5:00-10:00 coach-led mobility

Partner stuff!

10:00 dynamic mobility work – coach-led
+
AMRAP in 27:00 w/a partner:
500m row
18 burpees
(3 dual DB Devil’s press + 5 dual DB power cleans + 7 dual DB deadlifts]
*partners alternate completed movements throughout
+
bis/tris/abs of choice or easy walk cool-down

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):
5 back squats
5/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
3 pull-ups
3 front squats, up to 115/75 from the ground
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar/ring
1 squat clean, moderate up to 225/155
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

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:
300′ shuttle run (12 x 25′ out & back)
100′ tough carry of choice (2 x 25′ out & back) – Farmer’s walk, front rack, overhead, mixed, bear hug, etc.
300′ shuttle run
100′ tough carry of choice – different than the 1st
+
5:00-10:00 coach-led mobility