10:00 dynamic mobility work – coach-led
+
For reps w/a parter:
12:00 of [6 deadlifts + 9 bar-facing burpees]
4:00 rest
12:00 of [12/9 calories + 36 double-unders]
*partners trade off completed rounds of each couplet
+
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 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 30X1
6/side 3-point DB rows
+
21-15-9 for time w/7:00 cap:
Pull-ups (CTB if proficient enough to have a shot at finishing under the cap)
Dual DB squats
+
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:
: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!)
3:00 calories – your choice row/bike/ski
+
5:00-10:00 coach-led mobility

Single-leg/single-arm hinge/press + 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):
6-8/side KB suitcase deadlift
6-8/side single-arm DB Z press
*both movements controlled throughout, keep hips squared throughout the suitcase DLs
+
AMRAP in 10:00:
10 burpees
15 Russian kettlebell swings
20 calories
+
3-5 sets:
15 tricep band pressdowns
:30 hollow rock – emphasis on low back pressed into ground
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 (6 sets of each):
1st: 2-3 squat clean singles
2nd: :30 bike/row/ski easy
3rd: 4-6 unbroken strict pull-ups – weight/assist as needed
4th: :30 bike/row/ski moderate
+
For time:
12 front squats, moderate up to 185/125 from the ground
21 toes-to-bar
30 calories
+
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 clean-grip deadlifts
1 wall walk – slow w/a long but solid hold @ the top up to :10
+
AMRAP in 9:00:
6 hang power cleans, moderate
12 strict handstand push-ups or T hand-release push-ups or strict dips or 2-4 mat lengths handstand walk
36 double-unders
+
5:00-10:00 coach-led mobility