Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
5/side single-arm kettlebell suitcase deadlifts
+
Every 2:30 for 15:00 (6 sets of each)
3 power cleans or 3 power snatches
a few dips (ring or bar) or :10-:20 top of dip support
+
AMRAP in 8:00:
2 wall walks or 4 strict handstand push-ups
8 Russian kettlebell swings
16 double-unders
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + couplet

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
2-2-1-1-1 1 & 1/4 front squats
4-8 strict pull-ups – can load/assist as needed to ensure accumulation of 4-8 solid, unbroken reps each set
+
2 rounds for time w/12:00 cap:
21 dual DB squats
42 calories
+
5:00-10:00 coach-led mobility

Partner couplets

10:00 dynamic mobility work – coach-led
+
For time w/a partner and 30:00 cap:
3 rounds of [400m run + 40 alternating DB snatches]
3:00 rest
3 rounds of [500m row + 30 burpees w/lateral hop/step over the rower]
*each run & row must be completed by a single partner each time (but can be different partners doing the work each round), snatches & burpees 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 + squat/pull

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):
4-6 back squats, 40X1
2-3 strict pull-ups – weight, CTB, or band-assist as needed to make 2-3 unbroken & challenging each round
+
3 rounds for time w/7:00 cap:
6 CTB pull-ups
9 pull-ups
24 wall balls
OR
AMRAP in 7:00:
1 squat clean, moderate up to 225/155
1 toes-to-ring
1 ring muscle-up
1 ring dip
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15 hanging knee raises
+
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
2 lap around the gym Farmer’s walk or med ball or sandbag carry
300m row or bike/ski equivalent
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
1 power clean – build to a tough
3-6 dual DB Z press
+
For time w/10:00 cap:
9-7-5 wall walks
500m row or run/bike/ski equivalent
*so 9/500m, 7/500m, 5/500m
+
3 sets:
20 light band curls
20 light band tricep pressdowns
OR
mobility work
*both if time allows