Squat & upper pull strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
2 front squats
4-6 dual DB bent-over rows
+
For time w/12:00 cap:
3 rounds of [9 thrusters + 9 toes-to-bar]
3 rounds of [7 thrusters + 7 toes-to-bar]
3 rounds of [5 thrusters + 5 toes-to-bar]
*your choice bar, DBs, KBs for the thrusters, should be manageable unbroken
+
5:00-10:00 coach-led mobility

Gymnastics tech work + aerobic recovery w/holds

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
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 for max holds:
max L-sit
max 2-arm hang from bar
15m forward bear crawl
15m backward bear crawl
400m row or equivalent bike/ski
+
5:00-10:00 coach-led mobility

Weightlifting + intervals + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 squat clean – build to a heavy single for the day
+
4 sets for cals/reps:
:90 calories – your choice
:60 alternating single-arm DB hang clean to overhead, tough
:30 double-unders
:60 rest
+
3 sets:
6-8 dual DB curls
12-16 band tricep pressdowns
:20 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Squat & upper pull strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (5 sets):
1 back squat
1 strict pull-up – weight or band-assist as needed to ensure challenging singles each set
+
AMRAP in 7:00:
3 CTB pull-ups
3 dual DB squats, tough
6/6
9/9
and so on…
OR
3 rounds for time w/7:00 cap:
10/7 ring muscle-ups
10 front squats, 185/125 from the ground
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
3 touch-and-go clean-grip deadlifts
3-5/side single-arm DB Z press
+
AMRAP in 12:00:
2 wall walks
4 burpees
9 calories
12 Russian kettlebell swings
OR
AMRAP in 12:00:
4 power cleans, 185/125
8 strict handstand push-ups
12 calories
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery + accessory

3 rounds as warm-up:
:30 bottom of squat hold
3 table hold to L-sit
15 light Russian kettlebell swings
+
Every :60 for 10:00 (10 sets):
2 hang cleans or hang snatches from just above the knees
*light/moderate & crisp
+
5 rounds (so 20:00) @ easily sustainable effort:
:60 bike
:60 plank
:60 row
:60 single-unders
+
bis/tris!