Hinge & upper press strength + intervals

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
15:00 to build to a power clean to overhead heavy single
+
5 sets:
:90 of [60 double-unders + 3 tough power cleans up to 205/145+ max in remaining time strict handstand push-ups]
:90 rest
OR
5 sets for reps:
:90 of [9 handstand push-ups or burpees + 12 alternating DB snatches up to 50/35 + max double-unders in remaining time]
:90 rest
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + chipper

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
2-4 overhead squats
2-4 strict pronated pull-ups – weight or band-assist as needed to make 2-4 unbroken challenging
+
6 rounds for time w/12:00 cap:
8 toes-to-bar or pull-ups – your choice
10 front squats, light/moderate up to 115/75
12 calories
OR
For time w/12:00 cap:
15 back squats, 135/95
15 toes-to-bar
15 front squats
15 pull-ups
15 overhead squats
15 CTB pull-ups
15 thrusters
15 bar muscle-ups
*no racks (so bar starts on the ground), below-parallel clean/snatch counts as first rep
+
5:00-10:00 coach-led mobility

Weightlifting tech + a little breathing + a big pump

10:00 @ very easy effort:
20 alternating prisoner tall kneeling to standing
20 Russian twists – can use a light DB/KB/plate or med ball
40 single-unders
+
Every :60 for 10 sets:
1 tall clean or tall snatch w/pause in the hole before recovering
+
10:00 @ high effort:
250m row
1 length down & back tough Farmer’s walk
1 length down & back tough ball or bag carry
+
abs/bis/tris!

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/a partner & 24:00 cap:
160 double-unders
80 alternating DB snatches
80 burpees
80 alternating DB snatches
80 calories
80 alternating DB snatches
160 double-unders
*complete in order w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + ascending couplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
3 front squats
6-9/side 3-point DB rows
+
AMRAP in 7:00:
3 CTB pull-ups or pull-ups
3 L-arm DB thrusters
3 R-arm DB thrusters
6/6/6
9/9/9
and so on, adding 3 reps to each movement each round
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:30 table hold
10 scap pull-ups
+
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 for completion:
max L-sit
max hang from bar
300m row or equivalent
*L-sit variation should be tough but allow for at least :30 to start – on the floor (tough!), rings, dip bars, parallettes or DB handles, on a bench, 1 or both legs bent of straight
+
5:00-10:00 coach-led mobility