Hinge/press EMOM + hinge/press sprint chipper

3 rounds as warm-up:
8 alternating single-leg prisoner good mornings
4 table hold to L-sits
2 standing broad jumps – increase effort rep-to-rep & set-to-set
+
8 sets:
2:00 of [2 wall walks (or 2-4 mat lengths handstand walk) + 3 power cleans + 4 deadlifts + calories in remaining time]
:60 rest
*build from easy to moderate in both load & calories effort across the 8 sets
+
For time:
30 dual DB hang power clean to overhead
+
5:00-10:00 coach-led mobility

Squat & pull strength + AMRAPs

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 1 front squat, 30X1
2nd: 1 strict supinated pull-up, weight or band-assist as needed to make triples tough but do-able each set
+
3 rounds for total wall balls:
3:00 of [15 toes-to-bar + max in remaining time wall balls]
:60 rest
OR
For total wall balls:
3:00 of [10 bar muscle-ups + max in remaining time wall balls]
:60 rest
3:00 of [20 strict pull-ups + max in remaining time wall balls]
:60 rest
3:00 of [30 toes-to-bar + max in remaining time wall balls]
+
5:00-10:00 coach-led mobility

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
16 double-unders
12 row calories
8 burpees w/lateral hop/step over the rower
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + couplet

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 back squats, 22X1
2-3/side 3-point DB rows w/:01 pause @ the top
+
AMRAP in 7:00:
3 pull-ups (CTB if proficient)
3 dual DB thrusters
6/6
9/9
and so on…
OR
For time w/7:00 cap:
30 thrusters, 135/85
30 bar muscle-ups
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic things

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
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:
250′ single-arm DB/KB overhead carry (25′ turnarounds)
250′ single-arm DB/KB Farmer’s walk
500m row
*switch arms as desired but don’t put down the KB/DB on the carries!
+
5:00-10:00 coach-led mobility

Press & SL hinge strength + AMRAP

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15 Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
2-3 close-grip bench press, 3011
8-12 steps DB death march
+
AMRAP in 8:00:
800′ shuttle run (16 x 25′ out & back)
20 single-arm DB hang clean to overhead – switch arms every 5 reps
400′ shuttle run (8 x 25′ out & back
max in remaining time alteranting single-arm DB Devil’s press
+
3 sets:
20 light band face pulls
:30 hollow rock or hollow hold or 10 slow V ups
OR
mobility work
*both if time allows