Press & hinge strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 scap push-ups
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
2-2-1-1-1 close-grip bench press – build to a heavy/max final rep
5/side single-arm DB crossbody Romanian deadlifts, light & controlled throughout
+
AMRAP in 10:00:
1 wall walk
10 Russian kettlebell swings
20 double-unders
+
For time w/10:00 cap:
10 mat lengths handstand walk
20 deadlifts, 205/145
200 double-unders
20 deadlifts, 205/145
10 mat lengths handstand walk
+
5:00-10:00 coach-led mobility

Partner choose-your-own-adventure

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
250 wall balls
150 calories – your choice
50 muscle-ups (ring or bar) or 100 pull-ups
*partition all work as desired
*partners trade out as desired throughout with only 1 working at a time
*so 1 muscle-up = 2 pull-ups, either movement can be done at any point throughout
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
1-2 power cleans
OR
1-2 power clean & jerks
+
21-15-9 for time w/10:00 cap:
Power cleans, light/moderate up to 135/85
Bar-facing burpees
OR
21-15-9 for time w/10:00 cap:
Power cleans, 135/85
Dips – ring or bar
*only perform dips if you’ve both completed this volume before in a workout before and have done either dips or muscle-ups a few times in the last month
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
5 YTWs
10-20 hollow arch swings (baby kips)
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
15:00 @ sustainable effort:
2 lap around the gym tough Farmer’s walk
3 wall walks
400m row or ski or .6 mile Echo Bike or 800m bike erg
+
5:00-10:00 coach-led mobility

Weightlifting tech + AMRAPs + accessory

3 rounds as warm-up:
5 scap pull-ups
5/side side lying windmills
5 slow prisoner Kang squats
+
Every :60 for 15:00 (15 sets):
1 squat clean or 1 squat snatch
*treat this as tech work @ moderate loads throughout, nothing tough!
+
For reps:
5:00 strict pronated pull-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
3 sets not for time:
4-6 dual DB Cuban presses

Press & hinge strength + E3O3

3 rounds as warm-up:
10 pvc passthroughs
10 scap push-ups
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
3-3-2-2-2 close-grip bench press, 30X1
3/side single-arm DB crossbody Romanian deadlifts, light & controlled throughout
+
5 sets:
2:00 of [run to 1st pole and back + 12 Russian kettlebell swings + max in remaining time strict handstand push-ups or T hand-release push-ups]
:60 rest
+
5:00-10:00 coach-led mobility