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

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!