Squat & upper 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):
2 front squats
2-4 strict pull-ups – weight or band-assist as needed to get at least 2 solid unbroken reps each set
+
AMRAP in 9:00:
9 dual DB thrusters
15 double-unders
9 toes-to-bar
15 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting complex + classic couplet

3 rounds as warm-up:
10 Russian kettlebell swings
1-2 slow & controlled wall walks
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
2 deadlifts
2 power cleans
2 shoulder-to-overhead any way
*does not have to be touch-and-go but get all 6 reps completed within :30 each set again
+
21-15-9 for time w/9:00 cap:
Power cleans or power snatches, light/moderate up to 135
Handstand push-ups, dips, or T hand-release push-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 hang snatch from just above the knees
1 snatch
+
15:00 @ easy effort:
50′ shuttle run (25′ out & back)
10 calories – your choice
150′ shuttle run (3 x 25′ out & back)
20 calories
250′ shuttle run (5 x 25′ out & back)
30 calories
and so on…
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
6 rounds for time w/a partner and 30:00 cap:
400m run
30 wall balls
20 pull-ups or muscle-ups (1 bar = 2 or 1 ring = 3]
*each run must be completed by a single partner each time (but can be different partners doing the work each round), though wall balls & pull-ups/MUs can be traded off as desired w/only 1 partner working at time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + hinge/press couplet

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift, 31X1
4-6 alternating DB Z press (so 2-3/side)
+
AMRAP in 8:00:
1 wall walk
2 power cleans, moderate/tough up to 205/145 (should be challenging enough that singles is the way to go)
2/4
3/6
and so on…
OR
For time w/8:00 cap:
12 power cleans, moderate/tough up to 225/155
24 mat lengths handstand walk
12 power cleans
+
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
3 wall walks w/a few seconds hold @ the top of each
+
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/side around the gym plate overhead carry
15 calories or 200m run
1 lap/side around the gym heavy dual DB/KB Farmer’s walk or ball/bag bear hug carry (different than yesterday if you were in then)
15 calories or 200m run
+
5:00-10:00 coach-led mobility