Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a parter:
8 toes-to-bar
5/side single-arm DB thrusters
14/12 row calories
*partners alternate completed rounds – harder row than normal, push it and then use your partner’s work time to recover as much as possible…
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts
2 power snatches
1 hang power snatch
+
For time w/12:00 cap:
3 rounds of [9 deadlifts + 9 bar-facing burpees]
3 rounds of [7 deadlifts + 7 bar-facing burpees]
3 rounds of [5 deadlifts + 5 bar-facing burpees]
*light DL up to 135/95
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5:00-10:00 coach-led mobility

Gymnastics skill + 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
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
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20:00 for max accumulated hang:
max 2-arm hang from bar
1 lap around the gym bear crawl or 1 lap around the gym dual DB/KB overhead carry
400m row or equivalent bike/ski/run
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5:00-10:00 coach-led mobility

Weightlifting + intervals + accessory

3 rounds as warm-up:
6 slow alternating bird dogs
6 slow alternating dead bugs
6 air squats w/alternating single-arm reach overhead
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Every 2:00 for 10:00 (5 sets):
1 squat snatch or 1 power snatch + 1 overhead squat
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5 sets for total load:
2:00 of [12/9 calories + 12 dual DB walking lunges (or alternating pistols) + max in remaining time tough upper pulls (pull-up/CTB/BMU/RMU]
:60 rest
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3-5 sets:
8-10 alternating DB curl & press
:20 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Hinge & SA 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)
5 touch-and-go clean-grip deadlifts
5/side single-arm DB Z press
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AMRAP in 12:00:
2 wall walks
12 alternating DB snatches
240′ shuttle run (5 x 6 mat widths [or 4 mat lengths] out & back)
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
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Every 2:30 for 15:00 (5 sets):
2 back squats
2 strict pull-ups – weight or band-assist as needed to ensure 2 unbroken, challenging reps each set
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AMRAP in 12:00:
3 pull-ups
3 toes-to-bar
9 calories
15 wall balls
OR
AMRAP in 12:00:
4 muscle-ups
8 calories
12 wall balls
+
5:00-10:00 coach-led mobility