Weightlifting + hinge/press/cals

3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
1 power clean
OR
1 snatch pull
1 power snatch
+
AMRAP in 10:00:
8 power cleans, 135/95
10 mat lengths handstand walk (5 out & back)
12 calories
OR
AMRAP in 10:00:
8 burpees
10 alternating DB snatches
12 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
15m bear crawl
5 table hold to L-sit w/pause at each end
10-20 hollow arch swings (baby kips)
+
Every :60 for 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
18:00 @ easily sustainable effort:
1/side lap around the gym single-arm KB/DB/wall ball overhead carry
1/side lap around the gym single-arm Farmer’s walk (heavier than the overhead carry)
:60 wall sit
600m row
+
5:00-10:00 coach-led mobility

Weightlifting + Open-y intervals

3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
12:00 to build to a challenging hang squat snatch or hang squat clean double
+
5 sets for reps @ sustainable effort:
2:00 of [4 pull-ups + 4 DB squat cleans + 24 double-unders]
:60 rest
*pick up where you left off each round
*challenging DB load
*4 CTB pull-ups or 2 bar muscle-ups if you’re proficient at either
+
5:00-10:00 coach-led mobility

Weightlifting + chipper

3 rounds as warm-up:
1 wall walk w/:05-:10 @ top
5 prisoner good mornings
20 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 split jerk
*continued emphasis on improved positions & speed, but if things feel good you can build to a heavy final set
+
For time w/a partner w/15:00 cap:
600m row
60 ground-to-overhead, moderate
600m row
*partners trade off every 300m row and every 10 ground-to-overhead (can use seperate loads, should each have a weight that allows for quick singles throughout)
+
5:00-10:00 coach-led mobility

Squat strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats, 2211
:20 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
2 1 & 1/4 front squats
6 scap pull-ups or 3/side single-arm scap pull-ups
+
AMRAP in 7:00:
3 dual DB thrusters
3 toes-to-bar
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 thruster, 155/105
1 muscle-up
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility

Partner work

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
40 row calories
10 handstand push-ups or 10 burpees
30 dual DB hang power cleans
10 handstand push-ups or 10 burpees
+
bis/tris/abs of choice or easy walk cool-down