PC & SA 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)
2 power clean singles (so drop & reset after each rep)
2 slow & controlled wall walks or 1-2 freestanding handstand attempts if you can hold for :10+ on each
+
AMRAP in 7:00:
7 handstand push-ups or T hand-release push-ups or burpees (your choice)
7 dual DB hang power cleans
21 double-unders
OR
AMRAP in 7:00:
7 ground-to-overhead, 115/75
28 double-unders
+
5:00-10:00 coach-led mobility

Squat & pull strength + triplet

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):
5 back squats, 20X1
5 strict supinated CTB strict pull-up – weight or band-assist as needed to ensure challenging reps
+
AMRAP in 12:00:
4 pull-ups (CTB if quick singles are manageable)
4/side single-arm DB thrusters
12/8 calories – your choice
OR
AMRAP in 12:00:
20 ring muscle-ups
30 thrusters, 135/95
max in remaining time calories
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 superman
+
Every 2:00 for 12:00 (6 sets):
1 push jerk
1 split jerk
+
3 sets:
3:00 bike/row/ski
:60 Russian twists
3:00 bike/row/ski (different than the first)
:60 sit-ups
+
bis/tris!

Partner AMRAP!

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a parter:
6 power cleans
9 T hand-release push-ups
27 double-unders
OR
6 strict handstand push-ups
9 power cleans
27 double-unders
*partners alternate completed rounds throughout
*moderate load you can do a few touch-and-go or just quick singles
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + couplet

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):
3 overhead squats
6 dual DB bent-over rows
+
For time w/10:00 cap:
15-21-27 front squats, light/moderate up to 95/65 from the ground (full squat clean counts as 1st rep)
27-21-15 toes-to-bar (or 9-7-5 bar muscle-ups)
*so 15/27, 21/21, 27/15
*emphasis on full ROM @ top each front squat and a smart toes-to-bar strategy that will be sustainable throughout
+
5:00-10:00 coach-led mobility

Gymnastics tech + aerobic recovery

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
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
For completion @ moderate effort:
5:00 row
:60 rest
5:00 of [10 bike calories + 20 Russian twists (each direction = 1)
:60 rest
5:00 of [.5 lap around the gym heavy Farmer’s walk + .5 lap around the gym plate overhead carry + .5 lap around the gym walking lunges]
*can be done in any order, so larger classes will split up into groups starting at different stations again
+
5:00-10:00 coach-led mobility