Squat & pull strength + AMRAP

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
3-2-1-1-1-1 back squats
2 strict supinated CTB strict pull-ups – weight or band-assist as needed to ensure challenging doubles throughout
+
AMRAP in 7:00:
1-2-3… squat clean w/moderate dual DBs or barbell @ 185/125
2-4-6… bar-facing burpees
*so 1/2, 2/4, 3/6, and so on…
+
5:00-10:00 coach-led mobility

Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a parter:
25 handstand push-ups or hand-release push-ups
35 deadlifts, light up to 135/95
45 row calories
110 double-unders
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + chipper

2 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):
6-8 alternating barbell reverse lunges – your choice overhead/front/back
6-8 dual DB bent-over rows
+
For time w/10:00 cap:
45 front squats, light/moderate up to 95/65 from the ground (full squat clean counts as 1st rep)
45 pull-ups (21 bar muscle-ups)
+
5:00-10:00 coach-led mobility

Gymnastics tech + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-: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:
15 row calories
1 lap around the gym bear crawl
15 bike calories
1 lap around the gym tough Farmer’s walk
+
5:00-10:00 coach-led mobility

Weightlifting + intervals + 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 2:00 for 10:00 (5 sets):
5 ground-to-overheads – your choice full or power c&j or snatch
+
5 sets for reps:
2:00 of [12 alternating DB snatches + 12 line-facing burpees + max in remaining time calories]
:60 rest
+
3 sets:
12-16 alternating DB curl & press
:30 hollow hold or other ab movement of choice
OR
mobility work
*both if time allows

Squat & pull strength + AMRAP

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
3 back squats
3 strict supinated CTB strict pull-ups – weight or band-assist as needed to ensure challenging triples throughout
+
AMRAP in 12:00:
60 calories
50 toes-to-bar
40 wall balls
OR
AMRAP in 12:00:
40 calories
50 toes-to-bar
60 wall balls
max in remaining time ring muscle-ups
+
5:00-10:00 coach-led mobility