Squat & pull strength + couplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 back squat, 30X1
4-6/side 3-point DB rows
+
3 rounds for time w/7:00 cap:
15 front squats, light/moderate up to 135/95
15 pull-ups (CTB if proficient enough to have a shot at finishing under the cap)
+
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
+
3 sets:
:60 supine plank
:60 med ball or sand bag bear hug hold (not a carry, feet don’t move at all!)
:60 plate or dual DB/KB overhead hold (same deal, no foot movement!
:60 wall sit
:60 row/bike/ski
:60 rest
+
5:00-10:00 coach-led mobility

SL hinge & press strength + AMRAP + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
4-6 close-grip bench press, 3011
4-6/side suitcase deadlifts
*keep hips squared throughout the suitcase DLs again!
+
AMRAP in 8:00:
200′ shuttle run (4 x 25′ out & back)
2 dual DB deadlift
2 dual DB hang power cleans
2 dual DB shoulder-to-overhead
200’/4/4/4
200’/6/6/6
and so on, keeping the shuttles at 200′ but adding 2 reps to each of the DB movements
*tough DB load according to the shoulder-to-overhead
+
3-5 sets:
20 tricep band pressdowns
:30 hollow rock or hollow hold or 5 slow V ups
OR
mobility work
*both if time allows

Squat/pull EMOM + squat/pull sprint chipper

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 24:00 (8 sets of each):
1st: 1 squat clean + 1 front squat (or 1 squat snatch + 1 overhead squat)
2nd: 3-5 unbroken strict pull-ups – weight/assist as needed to make 3-5 challenging & unbroken
3rd: :20 moderate + :20 easy bike/row/ski
+
For time:
24 toes-to-bar
21/18 calories
50′ dual DB walking lunges
+
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 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
5-10 dual DB shoulder presses – your choice seated/standing/Z
+
AMRAP in 9:00:
3 wall walks or 3-6 mat lengths handstand walk
9 power cleans, moderate
27 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + 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
1 hang clean from anywhere below the knees
1 hang clean from anywhere above the knees
+
15:00 @ moderate effort:
200m row
10 V ups
200m row
:30 glute bridge
+
bis/tris!