Squat/pull intervals + squat sprint chipper

3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
8 sets:
2:00 of [1 squat clean (or 1 squat snatch) + 5-10 strict pull-ups (or 1-5 bar muscle-ups or 5-10 toes-to-bar + calories in remaining time]
:60 rest
*build from easy to moderate in both load & calories effort across the 8 sets
+
For time:
9 dual DB squat cleans
15 dual DB squats
50′ dual DB walking lunges – held any way
+
5:00-10:00 coach-led mobility

Hinge & press strength + AMRAP

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
3-6 dual DB shoulder presses – your choice seated/standing/Z
+
AMRAP in 9:00:
6 alternating DB snatches
12 double-unders
12 alternating DB snatches
24 double-unders
18/36
24/48
and so on…
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc behind-the-neck presses
5 pvc overhead squats
5 pvc snatch balances
+
Every :90 for 15:00 (10 sets):
1 clean
2 hang cleans from anywhere above the knees
+
15:00 @ moderate effort:
300m row
15 V ups
15 glute bridge
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
15/12 calories
6 toes-to-bar or 3 bar muscle-ups
10 dual DB walking lunges, light DB @ shoulders
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down

Hinge strength & press gymnastics + couplet

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):
2 clean-grip deadlifts, 31X1
6-8 dual DB bench press
+
AMRAP in 7:00:
1 wall walk
2 power cleans, light/moderate up to 155/105
2/4
3/6
and so on…
OR
For time w/a 7:00 cap:
30 power snatches, 135/95
30 strict handstand push-ups
*barbell on both options should be able to be completed as relatively quick singles
+
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 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:
50′ bear crawl
50′ tough Farmer’s walk
50′ plate or dual DB/KB overhed carry
500m row
100/100/100/500
150/150/150/500
*25′ turnarounds
+
5:00-10:00 coach-led mobility