Hinge & press 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):
3 hang power cleans from anywhere above the knees
6 dual DB Z presses
+
AMRAP in 8:00:
8 T hand-release push-ups
16 Russian kettlebell swings
24 double-unders
OR
AMRAP in 8:00::
4 strict handstand push-ups
8 alternating DB hang snatches, tough
24 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
400m run, 500m row, 400m ski erg, or 1000m bike erg
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 or pistol progressions
+
15:00 @ sustainable effort:
5 wall walks
400m run
200m Farmer’s walk, light w/the possibility of completing unbroken
100 single-unders
+
5:00-10:00 coach-led mobility

Squat tech/strength + intervals + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 snatch balance
1 overhead squat
+
4 sets for total calories:
3:00 of [15 pull-ups (CTB if proficient) + 21 wall balls + calories in remaining time]
:60 rest
+
3 sets:
8-10 dual DB curls
8-10 dual DB supine tricep extensions
OR
mobility work
*both if time allows

Hinge & press strength + couplets

3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift, 31X1
4-6 dual DB bench press or floor press
+
For time w/10:00 cap:
3 rounds of [9 power snatches/cleans up to 115/75 + 3 wall walks]
3:00 rest
3 rounds of [9 power snatches/cleans + 9 bar-facing burpees]
*your choice snatch or clean, do the same for both couplets
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + chipper

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks or 2 mat lengths handstand walk
+
Every 3:00 for 15:00 (5 sets):
1 front squat
3 strict pronated pull-ups – weighted or assisted as needed
+
For time w/10:00 cap:
400m run
20 dual DB walking lunges
40 toes-to-bar
20 dual DB walking lunges
400m run
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

3 rounds as warm-up:
:30 bottom of squat hold
:30 table hold
15 light Russian kettlebell swings
+
Every :90 for 12:00 (8 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*moderate & crisp
+
2 sets:
3:00 bike
3:00 row
3:00 of [10 lateral box step-overs + 20 hollow rocks (each direction = 1) + 40 single-unders]
+
bis/tris!