Squat strength + AMRAPs + 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):
3-2-2-1-1 back squats – all solid reps, nothing maximal today
+
3 sets for reps:
:90 toes-to-bar or bar muscle-ups
:90 wall balls
:90 calories
:30 rest
+
3 sets:
16 alternating DB curls
16 band tricep pressdowns
OR
mobility work
*both if time allows

Hinge strength + couplet/chipper

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 snatch-grip deadlifts
+
2 rounds for time w/15:00 cap:
30 dual DB Devil’s presses
60/45 calories or 600m run
OR
For time w/15:00 cap:
40 row calories
40 strict handstand push-ups
40 row calories
40 kipping handstand push-ups
40 row calories
+
5:00-10:00 coach-led mobility

Single-leg & upper 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):
8 alternating reverse lunges w/bar on back
4/side 3-point DB row
+
AMRAP in 7:00:
3 pull-ups (CTB if proficient)
3 thrusters – light/moderate up to 95/65 or equivalent feel in DBs
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar or ring
1 squat snatch, 135/95
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility

Weightlifting tech + chill aerobic

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :60 for 10:00 (10 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*light & snappy!
+
20:00 @ easily sustainable effort:
400m run
500m row
60 double-unders or 120 single-unders
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
400m run (or equivalent bike/row/ski if raining)
10-20-30 T hand-release push-ups
10-20-30 dual DB hang power cleans
*so 400/10/10, 400/20/20, and so on…
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + Open-y AMRAP

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):
2-2-1-1-1 front squats, 20X1
4-6 unbroken strict CTB pull-ups – band-assist as needed
+
AMRAP in 10:00:
4 dual DB thrusters
6 toes-to-bar
24 double-unders
+
5:00-10:00 coach-led mobility