Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
15 hand-release push-ups
20 alternating DB snatches
25 calories
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting & upper pull strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
5 front squats or 5 overhead squats (from the ground, so a clean to start)
5 strict pull-ups – weight or band-assist as needed
+
AMRAP in 7:00:
3 rounds of [14 toes-to-bar + 14 alternating front rack reverse lunges]
max in remaining time calories
*up to 115/75 on the lunges
OR
3 rounds of [7 bar muscle-ups + 28 alternating pistols]
max in remaining time calories
+
5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5 table hold to L-sit w/pause at each end
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 practice – your choice singles/doubles/triples, forward/backward
+
15:00 @ easily sustainable effort:
1 lap around the gym bag, ball, or dual KB front rack carry
1 lap around the gym bear crawl
:30-:60 relaxed hang from bar
500m row
+
5:00-10:00 coach-led mobility

Something Open-y + single-leg hinge & press accessory

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
For total reps:
3:00 of [21/15 row calories + max in remaining time wall walks]
3:00 rest
3:00 of [27/21 row calories + max in remaining time deadlifts up to 185/125 or tough Russian kettlebell swings]
3:00 rest
3:00 of [33/27 row calories + max in remaining time double-unders]
*deadlift loading should be relatively light, should allow for sets of 5-10 with solid form
+
3 sets for completion:
8-12 steps DB death march
4-6 dual DB Z presses
*both movements light & controlled throughout
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + partner work

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):
3 back squats
3/side 3-point DB row
+
7 rounds for reps:
:60 of [7 pull-ups (7 CTBs or 3 ring muscle-ups if proficient) + max in remaining time wall balls]
:60 rest
+
5:00-10:00 coach-led mobility

Hinge & scap strength + couplet

3 rounds as warm-up:
10 hollow rocks
10 alternating toe touches from plank
30 single-unders
+
Every 2:30 for 15:00 (6 sets):
1 power clean
2-3 wall walks
+
For time w/12:00 cap:
60 heavy DB hang clean to overhead – switch sides every 5 reps
60 burpees w/lateral hop/step over the DB or 30 mat lengths handstand walk (3 x 5 out & back)
+
5:00-10:00 coach-led mobility