SL & static pull strength + AMRAPs

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
10 alternating barbell on back reverse lunges
:10-:30 chin-over bar hold or a few muscle-ups
+
For total reps:
5:00 of [9 toes-to-bar + 15 wall balls]
2:00 rest
5:00 of [9 wall balls + 15 calories]
+
5:00-10:00 coach-led mobility

Hinge & press strength + ascending 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):
2-4 snatch-grip deadlifts, 31X1
4-8 dual DB Z press
+
For time w/10:00 cap:
1 power clean
1 wall walk
10 double-unders
2/2/20
3/3/30
and so on…
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :60 for 15:00 (15 sets):
1 power clean & split jerk
*light loads w/emphasis on improving jerk tech
+
AMRAP in 15:00:
20 double-unders
150m row or ski erg
10 V ups
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
20 pull-ups
20 calories – your choice row/bike/ski
200m run
20/40/400m
20/60/600m and so on, adding 20 calories & 200m each round but keeping the pull-ups @ 20 throughout
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 power cleans singles
a few dips or :10-:30 top of dip support – your choice rings or bar for both
+
AMRAP in 7:00:
3 bar-facing burpees
3 deadlifts, light/moderate up to 205/145
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery w/carries

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 @ moderate effort:
400m single-arm KB front rack carry
400m single-arm Farmer’s walk
row/ski/bike/run in any remaining time
*switch sides as needed on each carry but don’t put the KB/DB down
+
5:00-10:00 coach-led mobility