Squat & pull strength + couplet

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):
5 back squat, 22X1
5/side 3-point DB rows
+
3 rounds for time w/8:00 cap:
32 wall balls
16 pull-ups
OR
AMRAP in 8:00:
2-4-6-8… muscle-ups
4-8-12-16… thrusters, 115/75
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
400m run, 500m row, 400m ski erg, or 1000m bike erg
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-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:
4 laps around the gym bear crawl
8 laps around the gym Farmer’s walk or bear hug carry
row/bike/ski/run in remaining time
+
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):
2-3 power clean or power snatch singles, moderate & crisp
+
4 sets for total calories:
3:00 of [15 calories + 12 dual DB deadlifts + 9 dual DB hang power cleans + 6 dual DB shoulder-to-overhead + calories in remaining time]
:60 rest
+
3 sets:
8-12 dual DB curls
8-12 dual DB supine tricep extensions
OR
mobility work
*both if time allows

Squat strength + triplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks or 2 mat lengths handstand walk
+
Every 2:00 for 12:00 (6 sets):
2 front squats
+
3 rounds for time w/15:00 cap:
400m run
20 dual DB/KB lunges OR alternating pistols
15 toes-to-bar
*if you’re up for a challenge, make the 1st set of lunges at the sides, the 2nd at the shoulders, and 3rd overhead
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
2 snatch-grip deadlifts, 31X1
6-8 dual DB bench press or floor press, 3010
+
3 rounds for time w/10:00 cap:
18 bar-facing burpees
15 hang power cleans or hang power snatches, up to 95/65
:60 rest
+
5:00-10:00 coach-led mobility

Weightlifting tech + easy aerobic

5 rounds easy:
5 pvc overhead squats
10 alternating shoulder taps from plank or handstand or top of wall walk
+
Every :90 for 12:00 (8 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 [15 very light Russian kettlebell swings + :30 plank/hollow + 45 single-unders]
+
bis/tris!