Hinge & SA upper press + ascending couplet

3 rounds as warm-up:
10 alternating dead bugs
10 push-ups
:15 T superman hold
+
Every 2:30 for 15:00 (6 sets):
4 clean-grip deadlift, 21X1
4/side single-arm DB Z press, 10X1
+
AMRAP in 7:00:
1 wall walk or 1 mat length handstand walk
1 power clean, moderate up to 185/125
2 wall walks or 2 mat lengths handstand wakl
2 power cleans
3/3
and so on…
+
5:00-10:00 coach-led mobility work

Single-leg & upper pull strength + triplet + accessory

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
3 standing broad jumps – sub-maximal for all
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating reverse barbell lunges
3-4 weighted strict pronated pull-ups
+
2 rounds for time w/12:00:
21 toes-to-bar
42 goblet squats
63 double-unders
+
3 sets optional:
8-12 calf raises
8-12 tibialis raises
*both with a pause at the top
OR
5:00-10:00 coach-led mobility work

Partner things

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
60 burpees w/lateral hop/step over the DB
60 single-arm DB hang clean to overhead
800m run
2000/1900/1800m (MM/MF/FF) row or equivalent
800m run
60 single-arm DB hang clean to overhead
60 burpees w/lateral hop/step over the DB
*trade off all work as desired (including the runs this week)
+
bis/tris/abs of choice or easy walk cool-down

Squat strength test + classic couplet options + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 toes-to-bar
10 wall balls
+
15:00 to build to a heavy back squat double
+
For time w/10:00 cap:
49 front squats, light up to 95/65
49 pull-ups
OR
For time w/10:00 cap:
21 overhead squats, moderate up to 135/95
21 muscle-ups – your choice rings/bar
+
3 sets:
9-12 DB delt raises
12-15 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility

Gymnastics skill + cyclical/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
3 laps around the gym bear hug carry
cyclical 1
cyclical 2
*pick any 2 of: run to 3rd pole & back, 300m row, 300m ski erg, 600m bike erg, .5 mile Echo Bike, or 250m Air Runner
+
5:00-10:00 coach-led mobility