Squat & pull strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
12:00 to build to a challenging squat clean single
+
6 rounds for time w/a partner and 12:00 cap:
15 toes-to-bar
15 dual DB squats, up to 60/40/hand @ shoulders
*partners trade off completed rounds so each does 3
OR
6 rounds for reps w/a partner:
2:00 of [21 toes-to-bar + max in remaining time front squats @ 225/155 from the ground – should be challenging but manageable for sets of 5+ when fresh (which, you know, you won’t be)
*partner trade off completed rounds so each does 3 rounds
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

10:00 @ very easy effort:
1/side slow Turkish get-up + windmill
:30 superman or Sorenson hold
50 single-unders
+
Every :60 for 15:00 (15 sets):
1 push jerk
1 split jerk
+
2 rounds for completion @ moderate effort:
2:30 ski erg
2:30 bike
2:30 row
+
bis/tris!

Squat & pull strength + AMRAP

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):
2 back squats, 40X1
3-5 bent-over dual DB rows
+
AMRAP in 10:00:
5 pull-ups
10 wall balls
20 double-unders
OR
AMRAP in 10:00:
10 CTB pull-ups
20 alternating pistols
40 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skills + other things

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-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:
400m single-arm Farmer’s walk – switch as needed but don’t put it down!
400m bag carry – held any way but don’t put it down!
easy row/bike/ski in any remaining time
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a heavy power snatch or power clean single
+
3 sets for total calories:
4:00 of [8 wall walks + 20 alternating light/moderate DB snatches + calories in remaining time]
:60 rest
+
3 sets:
10 dual DB curls
10 band tricep pressdowns
OR
mobility work
*both if time allows