Single-leg & upper pull strength + squat/pull chipper + lower leg accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats – build to a heavy (max?) final rep
4-5/side 3-point DB rows, heavy!
+
For time w/12:00 cap:
30 air squats
30 pull-ups
30 air squats
30 toes-to-bar
30 air squats
30 calories
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Partner triplet!

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/partner:
partner 1: 200m run
split any way: 24 deadlifts, moderate up to 255/175
partner 2: 200m run
split any way: 24 bar-facing burpees
*if raining sub sub 400′ shuttle run, 250m row/ski, or 500m bike erg
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
max (-1) unbroken strict supinated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
3 toes-to-bar
6 wall balls – can go heavy/high if desired but should be unbroken throughout
OR
AMRAP in 6:00:
3 squat cleans, 135
2 pull-ups
2 toes-to-bar
2 bar muscle-ups
+
3-5 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility

Hinge & press strength + MGW intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc good mornings
2-3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip deadlift w/:02 descent – can reset or touch-and-go
5-7/side single-arm DB Z press
+
3 rounds for reps:
4:00 of [500/450m row/ski (or 1000/900m bike) + max in remaining time of 1 wall walk + 2/alternating DB snatches + 2/4 + 3/6 and so on…]
:60 rest
*pick up where you left off on the previous round
+
3-5 sets:
:30/side plank
OR
mobility work