Squat & pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
3 1 & 1/4 front squats, heavy but unbroken
3-5/side heavy 3-point DB rows
+
AMRAP in 8:00:
4 dual DB squats
6 toes-to-bar
16 double-unders
+
5:00-10:00 coach-led mobility

Hinge & press strength + chipper

3 rounds as warm-up:
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 2:30 for 15:00 (6 sets of each)
1 clean-grip deadlift – build to a heavy rep in the last 1-2 sets
a few dips (ring or bar) or :10-:20 top of dip support
+
For time w/12:00 cap:
45 push-ups or handstand push-ups
45 calories
45 burpees
45 calories
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/a partner w/24:00 cap:
20 x [1 pull-up + 1 toes-to-bar (or 1 bar muscle-up = 1/1)]
40 kettlebell goblet box step-ups
1200/1100/1000m row
*partners trade off all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & upper press strength + triplet

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 snatch-grip deadlifts, 31X1
3-5/side single-arm DB Z presses
+
AMRAP in 7:30:
1 power clean
1 deadlift
1 bar-facing burpee or handstand push-up
2/2/2
3/3/3
and so on…
*moderate load that allows for solid clean singles throughout
OR
5 rounds for time w/7:30 cap:
12 deadlifts, 155/105
9 hang power cleans
6 shoulder-to-overhead
*I know, I know, a 7:30 AMRAP/cap?
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

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 Farmer’s walk
1 lap around the gym bear hug or dual KB front rack carry
200m row or bike/ski equivalent
+
5:00-10:00 coach-led mobility

SL strength + couplet + accessory

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
8 alternating forward lunges w/bar on back
+
3 rounds for time w/12:00 cap:
400m run
20 toes-to-bar
+
3 sets:
20 alternating DB curls
20 band tricep pressdown
OR
mobility work
*both if time allows