Squat & upper pull 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
+
Every 3:00 for 15:00 (5 sets):
3-6 overhead squats – control/positioning over load
3-6 strict pronated pull-ups – weight or band-assist as needed to make 3-6 unbroken challenging
+
5 sets:
:90 of [60 double-unders + 6 squat cleans @ 185/125 + max in remaining time muscle-ups (ring or bar)]
:90 rest
OR
5 sets for reps:
:90 of [9 toes-to-bars + 18 wall balls + max double-unders in remaining time]
:90 rest
+
5:00-10:00 coach-led mobility

Hinge & press 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):
5 hang power cleans
5/side standing single-arm DB shoulder presses
+
For time w/12:00 cap:
10 single-arm DB hang clean & jerks
20 calories
30 single-arm DB hang clean & jerks
40 calories
50 single-arm DB hang clean & jerks
60 calories
and so on…
+
5:00-10:00 coach-led mobility

Weightlifting tech + other things

10:00 @ very easy effort:
20 calories
20 alternating prisoner tall kneeling to standing
20 double-unders or 40 single-unders
+
Every :60 for 10 sets:
1 empty bar split jerk w/emphasis on upright torso during dip, full hip extension, and sound footwork at both catch and during recovery (in that order, address the earliest issue)
+
3 rounds @ high effort
300m row
2 lengths down & back heavy carry (Farmer’s, med ball, bag, etc., your choice)
1 length down & back bear crawl
+
abs/bis/tris of choice

Partner stuff

10:00 dynamic mobility work – coach-led
+
For time w/a partner & 24:00 cap:
160 double-unders
80 squats, single DB held any way
80 pull-ups or CTB pull-ups or muscle-ups (1 MU = 3)
80 squats, single DB held any way
80 calories
80 squats, single DB held any way
160 double-unders
*complete in order w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Skill + aerobic 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 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
18:00 for completion:
max L-sit
max hang from bar
1 lap bear crawl
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