Partner things!

10:00 dynamic mobility work – coach-led
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AMRAP in 27:00 w/a partner:
30 wall walks
1500m row
270 double-unders
1500m row
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + pull/squat

3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
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Every 2:30 for 15:00 (6 sets):
1 clean pull
2 squat cleans
OR
1 snatch pull
2 squat snatches
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10 rounds for time w/10:00 cap:
5 pull-ups (CTB if decent there)
5 tough dual DB squats
OR
10 rounds for time w/10:00 cap:
3 muscle-ups
3 squat clean – you pick the weight, heavier if you’re great at MUs, lighter if MUs aren’t as solid
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5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
10-20 alternating KB/DB pull throughs
10-20 hollow arch swings (baby kips)
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
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15:00 @ 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 KB/DB/wall ball front rack carry
1/side lap around the gym single-arm KB/DB/wall ball Farmer’s walk
600m row
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5:00-10:00 coach-led mobility

Weightlifting + WGM intervals

2 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
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10:00 to build to a challenging hang power snatch or hang power clean triple
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4 sets for total reps @ sustainable effort:
:60 row/bike/ski calories
:60 alternating DB power cleans or alternating DB power snatches, tough
:60 burpees w/lateral hop over the DB
:60 row/bike/ski calories
:60 rest
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5:00-10:00 coach-led mobility

Squat & upper pull strength + partner couplet

2 rounds as warm-up:
12 pvc passthroughs
6 pvc overhead squats, 2211
6 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
3-4 front squats, 22X1
1-2 strict supinated pull-ups (weighted or band-assisted as needed to make 1-2 challenging)
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For time w/a partner w/15:00 cap:
120 wall balls
1200m run or 120 row calories
*partners trade of every 20 wall balls and 200m run (or every 20 row calories if opting for the row)
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5:00-10:00 coach-led mobility

Hinge & overhead strength + couplet

3 rounds as warm-up:
1 wall walk w/:05-:10 @ top
3/side single-leg prisoner good mornings
15-30 single- or double-unders
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Every 2:30 for 15:00 (6 sets):
1 power clean
1 push jerk
*build to a heavy final 1-2 sets
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AMRAP in 7:00:
3 dual DB Devil’s presses
5 dual DB hang power cleans
7 dual DB deadlifts
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5:00-10:00 coach-led mobility