Weightlifting & scap strength + GMW intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets):
3 overhead squats
:30 relaxed hang from bar or :10-:20 chin-over-bar hold
+
3 sets for total calories:
3:00 of [15 pull-ups + 300′ shuttle run + max in remaining time wall balls]
:60 rest
+
3 sets:
6-8/side band Pallof press
:10-:20/side star plank
OR
mobility work

Hinge & press strength + triplet

3 rounds as warm-up:
10 light alternating hang DB snatches
5-10 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 21X1
6 alternating DB/KB Z presses
+
2 rounds for time w/10:00 cap:
300m run
20 bar-facing burpees
10 power cleans, moderate load up to 155/105 if using barbell, can go w/dual DBs if you’d prefer
+
5:00-10:00 coach-led mobility

Weightlifting & upper pulling strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 squat clean singles, moderate
2-3 pronated strict pull-ups – band-assist or weight as needed to make 3-4 unbroken & challenging
+
AMRAP in 10:00:
8 alternating DB rows from plank
12 dual DB walking lunges – DBs can be held anywhere
32 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
45 single-unders
6 alternating Turkish get-ups
+
Every :60 for 12:00 (12 sets):
1 snatch balance w/pause in hole
+
18:00 @ sustainable pace/effort:
15 calories – your choice bike/row/ski
12 Russian kettlebell swings
9 hand-release push-ups or handstand push-ups
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
36 double-unders
18/14 calories
6 dual DB Devil’s presses
*partners alternate completed movements
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
2-2-2-2-2 back squats, 22X1
4-8/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
3 toes-to-bar
3 front squats or overhead squats from the ground
6/6
9/9
and so on…
*moderate loading that allows for smooth sets of 3-6 throughout – 9 reps should be do-able fresh
+
5:00-10:00 coach-led mobility