Hinge & press strength + couplets

3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift, 31X1
4-6 dual DB bench press or floor press
+
For time w/10:00 cap:
3 rounds of [9 power snatches/cleans up to 115/75 + 3 wall walks]
3:00 rest
3 rounds of [9 power snatches/cleans + 9 bar-facing burpees]
*your choice snatch or clean, do the same for both couplets
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + chipper

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks or 2 mat lengths handstand walk
+
Every 3:00 for 15:00 (5 sets):
1 front squat
3 strict pronated pull-ups – weighted or assisted as needed
+
For time w/10:00 cap:
400m run
20 dual DB walking lunges
40 toes-to-bar
20 dual DB walking lunges
400m run
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

3 rounds as warm-up:
:30 bottom of squat hold
:30 table hold
15 light Russian kettlebell swings
+
Every :90 for 12:00 (8 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
*moderate & crisp
+
2 sets:
3:00 bike
3:00 row
3:00 of [10 lateral box step-overs + 20 hollow rocks (each direction = 1) + 40 single-unders]
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
For time w/partner w/24:00 cap:
1200m run
+
3 rounds:
20 ground-to-overhead, up to 135/95
40 bar-facing burpees
160 double-unders
*run is performed together, once that is completed trade off all in-gym work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

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