Hinge & press strength + triplet

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 snatch-grip deadlift, 31X1 (so complete the :03 descent to finish each rep
3-5 standing dual DB Arnold presses, 21X1
+
For time/reps w/12:00 cap:
180 double-unders
90 calories – your choice
45 burpees or handstand push-ups
*partition all work as needed again to get the fastest time to complete all work or most possible reps completed within the 12:00 – if you’re still working toward DUs, complete the cals & burpees/HSPUs as quickly as possible and spend any remaining time attempting DUs (no singles)
+
5:00-10:00 coach-led mobility

Partner things

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
P1: 800m run
P2: 800m run
P1: 21-15-9 of [dual DB squats + pull-ups]
P2: 21-15-9 of [dual DB squats + pull-ups]
P1: 800m run
P2: 800m run
*light/moderate loading on the DBs that you are confident gives you a shot to go unbroken
+
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 power clean
1 shoulder-to-overhead
OR
2 power snatches
*build to tough
+
10 rounds for time w/10:00 cap:
3 ground-to-overhead, up to 135/95
3 bar-facing burpees
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
:30 arrested superman
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
+
For completion @ sustainable effort:
200m single-arm KB overhead carry
200m row (or run/bike/ski equivalent)
300m single-arm KB front rack carry
300m row
400m single-arm KB Farmer’s walk
400m row
+
5:00-10:00 coach-led mobility

Weightlifting tech + row/lunge + accessory

3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 12:00 (6 sets):
1 clean pull
1 squat clean
+
3 rounds for time w/12:00 cap:
450m row or ski erg
30m (across the gym & back) walking lunges w/dual DBs @ shoulders, heavy
OR
3 rounds for time w/12:00 cap:
450m row or ski erg
15m (across the gym) walking lunges w/dual DBs overhead, heavy
+
2 sets not for time:
8-10 light dual DB Cuban presses
:30-:60 bent hollow hold

Hinge & press strength + E3O3 WGM

3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
2 snatch-grip deadlifts, 31X1
4-6 standing dual DB Arnold presses, 21X1
+
Every 3:00 for 15:00 (5 sets):
10 kettlebell swings (overhead if no shoulder limitations)
10 burpees
200m run
*should have roughly :60 of rest each round, cut run distance if needed
+
5:00-10:00 coach-led mobility