Squat & pull strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
1 front squat
3-5 dual DB bent-over rows
+
7 rounds for time w/10:00 cap:
7 thrusters, moderate up to 135/85
7 pull-ups or CTB pull-ups
+
5:00-10:00 coach-led mobility

Gymnastics tech work + 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 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 for max hang:
:30 plank or :30 top of ring dip hold
1 lap around the gym Farmer’s walk
50 single-unders or double-unders
200m row
+
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):
5-4-3-2-1 hang power cleans
+
5 sets for double-under reps:
2:00 of [5/side tough single-arm DB hang clean to overhead + 300′ shuttle run (6 x 25′ out & back) + max double-unders in remaining time]
:60 rest
+
3 sets:
20 alternating dual DB curls
20 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
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, 40X1
2 supinated strict pull-ups – weight or band-assist as needed to ensure 3 unbroken, challenging reps each set
+
AMRAP in 12:00:
6 x [1 pull-up + 1 toes-to-bar] or 4/3 bar muscle-ups
14 wall balls
16 calories – your choice
+
5:00-10:00 coach-led mobility

Hinge & 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)
1 clean-grip deadlift
4-6 dual DB Z press
+
AMRAP in 7:00:
1 wall walk
1 power clean
2/2
3/3
and so on…
*power cleans moderate/tough, should be something you’ll want/need to do as singles throughout
+
5:00-10:00 coach-led mobility

No class today, rest up!