Squat & pull strength + couplet

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
1 strict supinated CTB strict pull-up – weight or band-assist as needed to ensure tough singles throughout
+
For time w/9:00 cap:
27-24-21-18-15 wall balls
18-15-12-9-6 toes-to-bar
+
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 :90 for 15:00 (5 sets of each)
1st: 3 power clean singles + 6 clean-grip deadlifts
2nd: 2-4 wall walks or 2-8 mat lengths handstand walk
*same weight for the power clean & deadlifts within each set again like the last couple week, keep everything moderate & crisp throughout!
+
AMRAP in 9:00:
12 hand-release push-ups or handstand push-ups
12 alternating DB snatches
36 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

3 rounds as warm-up:
3 table hold to L-sit
12 alternating single-arm DB hang snatch, light
+
Every :90 for 15:00 (10 sets):
3 hang cleans or hang snatches from just above the knees
*light/moderate & crisp
+
5 rounds (so 15:00) @ easily sustainable effort:
:60 row
:30 top of glute bridge
:60 bike
:30 hollow hold
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a parter:
40 CTB pull-ups or 40 pull-ups or 20 bar muscle-ups
50 box step-overs, single DB held any way off the legs
60 row calories
140 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 + DB chipper

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):
3 clean-grip deadlifts, moderate & solid
*can be touch-and-go if already proficient, otherwise reset on ground between reps
+
For time w/9:00 cap:
45 dual DB hang power cleans
45 dual DB shoulder-to-overhead
*advance 1 mat every 9 reps
+
5:00-10:00 coach-led mobility

Gymanstics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
: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:
1 lap around the gym bear crawl
1 lap arond the gym med ball or bag bear hug carry
1 lap around the gym plate overhead carry
1 lap around the gym tough Farmer’s walk
100 single-unders
+
5:00-10:00 coach-led mobility