Squat & pull strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every 3:00 for 15:00 (5 sets):
10 alternating reverse lunges w/bar on back
5/side 3-point DB row
+
AMRAP in 7:00:
3 toes-to-bar
18 wall balls
6/18
9/18
12/18
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar or ring
3 front squats, 185 (from ground)
2/3
3/3
4/3
and so on…
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic + accessory

10:00 @ very easy effort:
1/side slow Turkish get-up + windmill
:30 superman or Sorenson hold
50 single-unders
+
Every :60 for 12:00 (12 sets):
1 jerk balance
1 split jerk
+
3 rounds for time w/12:00 cap:
400m run
500m row
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 18:00 w/a partner:
600m run
10-20-30… ground-to-overhead, up to 115/75
*so 600/10, 600/20, 600/30, and so on…
*partners split the run 300m/300m and trade off as desired on the barbell
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + DB 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):
2 front squats, 20X1
4-8 unbroken strict CTB pull-ups – band-assist as needed
+
AMRAP in 10:00:
200m ski erg or 250m row or 500m bike erg
10 dual DB squat cleans
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-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
+
15:00 @ sustainable effort:
20 Russian twists w/light load (med ball, KB, DB)
200m run (or equivalent)
200m single-arm KB overhead carry
200m run (or equivalent)
*switch arms as desired/needed on the carry but don’t put down the KB
+
5:00-10:00 coach-led mobility

Hinge & press strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
3 clean-grip Romanian deadlifts
3/side single-arm DB Z press
+
3 rounds for total reps:
:60 alternating DB snatches
:60 line-facing burpees
:60 calories
3:00 rest
+
3 sets:
3-5 slow dual DB Zottman curls
:30-:60 hollow hold
OR
mobility work
*both if time allows