Squat & pull strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5 front squats
5-10 dual DB bent-over rows
+
5 rounds for time w/10:00 cap:
10 toes-to-bar
20 wall balls
40 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/isometric things

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
400m run, 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 @ sustainable effort:
:10 tough L-sit
1 lap around the gym med ball or sand bag bear hug carry
:10 tough L-sit
1 lap around the gym dual KB/DB Farmer’s walk
:10 tough L-sit
400m run or equivalent bike/row/ski
+
5:00-10:00 coach-led mobility

Weightlifting + intervals + accessory

3 rounds as warm-up:
6 slow alternating bird dogs
6 slow alternating dead bugs
6 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 power clean – build to a challenging but solid single for the day
+
5 sets for total load:
2:00 of [12/9 calories + 9 deadlifts (light/moderate up to 185/125) + max in remaining time wall walks]
:60 rest
+
3 sets:
12 alternating DB curl & press
:30 hollow hold – emphasis on low back pressed into ground
OR
mobility work
*both if time

Squat & pull strength + choose your own adventure

3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 hang squat snatch or 1 overhead squat if still working on those
1 strict pull-up – weight/assist as needed to make each set challenging but solid
+
For time w/10:00 cap:
50 pull-ups
50 dual DB squats, tough!
150 double-unders or 250 single-unders
*partition all work as needed/desired
+
5:00-10:00 coach-led mobility

Hinge & SA press 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):
3 snatch-grip deadlifts, 31X1
3/side standing single-arm DB/KB shoulder press
+
For time w/10:00 cap:
42-30-18 alternating DB snatches, light/moderate up to 50/35
21-15-9 burpees
OR
21-15-9 for time w/10:00 cap:
Deadlifts, 225/155
Handstand push-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech + other stuff

3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 superman or Sorenson hold
+
Every :90 for 15:00 (10 sets):
1 push press
1 push jerk
1 split jerk
+
3 rounds for completion @ moderate effort:
10 burpees
20 light Russian kettlebell swings
300m run
400m row or 800m bike erg
50 single-unders
+
bis/tris!