Squat & pull strength + WGM repeats

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):
2 overhead squats
2 strict supinated pull-ups – weight/assist as needed to make triples challenging but unbroken
+
Every 5:00 (3 sets) for total working time:
15 front squats or dual DB squats
15 pull-ups
run to 3rd pole & back
*no rack for the squats, load should moderate enough to be unbroken when fresh (but maybe not in subsequent sets)
+
5:00-10:00 coach-led mobility

Light weightlifting technique + easy recovery

5 rounds easy:
5 pvc overhead squats
10 alternating shoulder taps from plank or handstand or top of wall walk
+
Every 2:00 for 12:00 (6 sets):
1 clean pull
1 hang clean from just below the knees
1 jerk
+
2 sets:
3:00 bike
3:00 row
3:00 of [10 very light Russian kettlebell swings + :30 hollow hold + 50 single-unders]
+
bis/tris?

Partner comp!

Squat & pull + chill EMOM

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 back squats
3/side 3-point DB rows
+
Every :60 for 15:00 (5 sets of each):
1st: 10-15 Russian kettlebell swings (light if competing tomorrow)
2nd: :30 hollow hold
3rd: :30 row/bike/ski @ moderate effort
+
5:00-10:00 coach-led mobility

Gymnastics tech work + 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 or pistol progressions
+
15:00 @ sustainable effort:
100 single-unders
10 ring rows or CTB Australian pull-ups
400m run or equivalent
200m single-arm KB overhead carry – switch sides as needed but don’t put it down
400m run or equivalent
+
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
+
8:00 to build to a heavy power clean single
+
4 sets for total calories:
3:00 of [7 power cleans + 14 T hand-release push-ups (or handstand push-ups) + calories in remaining time]
:60 rest
*cleans @ 70-80% of today’s best single
+
3 sets:
6-8 dual DB curls
6-8 dual DB supine tricep extensions
OR
mobility work
*both if time allows