Back squat & pull strength + couplet

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc back squats w/pause in the hole – get comfortable down there, heels on ground, knees tracking over feet, neutral spine!
+
Every 3:00 for 15:00 (5 sets):
5 back squats
5 strict pronated pull-ups (add weight or band assistance to make each set unbroken and moderately challenging)
+
10 rounds for time w/10:00 cap:
6 toes-to-bar
3 dual DB squat cleans, tough
OR
For time w/10:00 cap:
10 squat cleans, 135/95
30 toes-to-bar
10 squat cleans
30 toes-to-bar
10 squat cleans
+
5:00-10:00 coach-led mobility

Partner fun

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
800m run
80 hang power cleans
800m run
80 bar-facing burpees
800m run
*each 800m run is split 400/400m, in-gym work can be split as desired with only 1 partner working at a time
*if at all possible use a single bar/load for both partners, which will likely mean that the load is tougher for 1 partner than the other
+
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 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1-2 thrusters
OR
1-2 overhead squats
*either can be from the rack or from the floor
+
21-15-9 for time w/10:00 cap:
Thrusters, light/moderate up to 95/65
Pull-ups
OR
9-7-5-3-1 for time w/10:00 cap:
Overhead squats, 135/85
Bar muscle-ups
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow rock
5 YTWs
10-20 hollow arch swings (baby kips)
50 single-unders
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
20:00 @ sustainable effort:
400m row or ski or .5 mile Echo Bike or 600m bike erg
2 wall walks
2 lap around the gym tough Farmer’s walk
2 wall walks
+
5:00-10:00 coach-led mobility

Hinge & upper press strength + triplet

3 rounds as warm-up:
1-2 wall walks
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 31X1
6 dual DB Z press, 21X1 (if mobility doesn’t allow for Z position perform these seated on a bench)
+
AMRAP in 9:00:
18 calories – your choice
9 burpees
18 alternating DB snatches
9 burpees
+
3 sets not for time:
6-8 dual DB Cuban presses
:30 hollow hold or rock

Front squat & pull strength + E3O3

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
10 alternating prisoner reverse lunges
+
Every 3:00 for 15:00 (5 sets):
1 front squat
3-5/side 3-point DB rows
+
5 sets:
2:00 of [run to 1st pole and back + 10 wall balls + max in remaining time strict pull-ups]
:60 rest
*if raining sub 200m row, 200m ski, 400m bike erg, or .3 mile Echo Bike
+
5:00-10:00 coach-led mobility