Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a parter:
10 ring muscle-ups or 25 CTB pull-ups or 25 pull-ups
50 wall balls
25 row calories
100 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

Hinge strength + couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
5 clean-grip deadlifts, moderate & solid
+
For time w/9:00 cap:
15-21-27 dual DB hang power cleans
27-21-15 dual DB shoulder-to-overhead
*so 15/27, 21/21, 27/15
+
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
+
For completion @ moderate effort:
7:30 of [20 row calories + 1 lap around the gym bear crawl]
+
2:00 rest
+
7:30 of [20 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 :60 for 10:00 (10 sets):
1 light/moderate overhead squat (full snatch counts)
2-6 toes-to-bar
+
5 sets for reps:
2:00 of [40′ (20′ out & back) DB walking lunges (overhead if possible, held any way off the legs if not) + max in remaining time calories]
:60 rest
+
3-5 sets:
6-8 dual DB curls
12-16 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

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