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):
3-2-1-1-1 back squats, 22X1
4-6/side 3-point DB rows, 20X0
+
10-9-8-7-6-5-4-3-2-1 for time w/10:00 cap:
Toes-to-bar
Front squats, light up to 115/75 from the ground
+
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:
400m run or equivalent bike/row/ski
200m tough single-arm KB carry of choice – Farmer’s walk, front rack, or overhead, can change things up set-to-set
+
5:00-10:00 coach-led mobility

Weightlifting tech + couplets + 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 power clean + 1 hang power clean from just below the knee
*can perform the complex w/snatches again, too
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extensions, receiving footwork, front rack, hook-grip, etc.)
+
For total time:
7 wall walks
28/21 calories
2:00 rest
70 double-unders
7 wall walks
2:00 rest
28/21 calories
70 double-unders
+
3 sets:
10-12 alternating DB curl & press
:30 hollow hold or hollow rock
OR
mobility work

Weightlifting & 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):
1 squat clean + 2 front squats (or 1 squat snatch + 2 overhead squats)
1 strict pronated pull-up – add load/assistance as needed to make each rep tough be full ROM
+
For time w/10:00 cap:
20 pull-ups
30 dual DB walking lunges, tough
400m run
30 pull-ups
20 dual DB walking lunges
+
5:00-10:00 coach-led mobility

Hinge & press strength + eewwww

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 2:30 for 15:00 (6 sets):
2 clean-grip deadlifts, 21X1
4-8 dual DB/KB Z presses
+
For time w/7:00 cap:
9 dual DB Devil’s presses
15 dual DB power cleans
21 dual DB deadlifts
27 burpees
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 power clean
1 split jerk
*light loads w/emphasis on improving jerk tech
+
AMRAP in 15:00:
15 row or ski erg calories
3 wall walks
15 V ups
50′ sand bag or med ball bear hug carry
+
bis/tris!