Squat & pull strength + triplet or chipper

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):
6-5-4-3-2-1 overhead squats
1 strict supinated CTB pull-up – weight/assist as needed to make each challenging but solid
+
For time w/10:00 cap:
21 wall balls
21-15-9 toes-to-bar
21 calories – your choice
*so 21/21/21, 21/15/21, 21/9/21
OR
For time w/10:00 cap:
42 calories – your choice
30 thrusters, 135/85
18 muscle-ups – bar or ring
+
5:00-10:00 coach-led mobility

Partner stuff

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/partner w/24:00 cap:
1200m run
+
3 rounds:
40 alternating DB hang snatches
40 handstand push-ups or T hand-release push-ups
40 alternating DB hang clean & jerks
400m row
*all work split as desired throughout w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

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
2-4/side 3-point DB rows
+
AMRAP in 10:00:
4 dual DB squat cleans
6 CTB pull-ups
24 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics tech + aerobic 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
400m run, 500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (crisscross singles?) or pistol progressions
+
15:00 @ sustainable effort:
10 ring rows or CTB Australian pull-ups
100 single-unders
200m bag carry – any way but don’t put it down!
400m run
+
5:00-10:00 coach-led mobility

Hinge 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):
3 hang power cleans
+
5 sets for total calories:
2:00 of [5 bar-facing burpees + 5 hang power cleans + 5 bar-facing burpee + max in remaining time calories of choice]
:60 rest
+
5 sets:
4-6 dual DB curls
4-6 dual DB supine tricep extensions
OR
mobility work
*both if time allows

Squat & pull strength + chipper

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 overhead squat
1 strict supinated pull-up – weight/assist as needed to make triples challenging but unbroken
*build to heavy singles of each
+
For time w/10:00 cap:
45 double-unders
45 front squats @ 95/65 or 21 squat cleans @ 185/125
45 double-unders
45 toes-to-bar or 21 bar muscle-ups
45 double-unders
+
5:00-10:00 coach-led mobility