Squat & upper 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):
1 front squat – build to a heavy final single
1-3 strict pull-ups (can load/assist as needed to make them unbroken) or tough ring rows
+
3 rounds for time w/9:00 cap:
21 toes-to-bar
50′ dual DB walking lunges
18 toes-to-bar
50′ dual DB walking lunges
15 toes-to-bar
50′ dual DB walking lunges
+
5:00-10:00 coach-led mobility

Weightlifting tech + other things

2 rounds for completion @ easy effort:
40 single-unders
200m row or equivalent
5 alternating slow Turkish get-up + windmill
+
Every :60 for 15:00 (10 sets):
1 snatch balance
+
15:00 @ sustainable pace/effort:
18 calories – your choice bike/row/ski
15 V ups
12 alternating single-arm DB hang snatch, light
9 DB goblet squats, same DB as snatches
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
6 rounds for time w/a partner and 30:00 cap:
400m run
8 wall walks
16 light/moderate deadlifts – should be able to complete in sets of 5-10 smooth reps
*each run must be completed by a single partner each time again (but can be different partners doing that run each round), all in-the-gym work can be traded off as desired w/only 1 partner working at time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + triplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
2-3 back squats, 40X1
6-9 dual DB bent over rows w/a pause @ the top
+
AMRAP in 7:00:
14 wall balls
7 pull-ups (CTB if possible!)
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
: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 @ moderate effort:
1 lap around the gym bear crawl or dual DB/KB overhead carry
1 lap around the gym heavy dual DB/KB Farmer’s walk or ball/bag bear hug carry
20 calories or 300m run
+
5:00-10:00 coach-led mobility

Hinge & press intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 5:00 for 30:00 (6 sets):
9 dual DB bench press, build as you go
18 Russian kettlebell swings, should be able to easily be done unbroken
400m run or row/bike/ski equivalent @ light/moderate effort
+
3 sets:
12 light band curls
12 light band tricep pressdowns
OR
mobility work
*both if time allows