Back squat & pull strength + pull/lunge/jump

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):
3 back squats
2 unbroken strict supinated pull-ups – weight/assist as needed
+
AMRAP in 10:00:
10 pull-ups
20 prisoner box step-ups
40 double-unders
OR
5 rounds for time w/10:00 cap:
9 CTB pull-ups
18 alternating pistols
54 double-unders
+
5:00-10:00 coach-led mobility

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
1600m run
20 wall walks
160 alternating single-arm DB cleans
20 wall walks
1600m run
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + pull/squat/run

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
+
Every 3:00 for 12:00 (4 sets):
3 front squats
6/side 3-point DB rows
+
For time w/12:00 cap:
3 rounds of [10 toes-to-bar + 20 wall balls]
800m run
OR
For time w/12:00 cap:
20 bar muscle-ups
40 dual DB thrusters, 50/35/hand
600m run
+
5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
:30 arrested superman
3 wall walks
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 @ continuous, sustainable effort:
1 lap single-arm KB overhead carry
2 laps single-arm KB front rack carry
3 laps single-arm KB Farmer’s walk
400m row or equivalent
+
5:00-10:00 coach-led mobility

Weightlifting tech + triplet + accessory

3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 10:00 (5 sets):
2 snatch pulls or clean pulls
2 power snatches or power cleans
*moderate loads
*snatch if you cleaned Monday, clean if you snatched Monday, your choice if you weren’t here
+
3 rounds for time w/12:00 cap:
75 double-unders
15 dual DB deadlifts
9 dual DB shoulder-to-overhead
*same DBs for both movements, should be heavy for the s2o
OR
3 rounds for time w/12:00 cap:
75 double-unders
15 deadlifts, 225/155
6 mat lengths handstand walk (3 mats out & back)
+
3 sets not for time:
10/side band external rotations
10/side band internal rotations
:20 supine plank

Back squat & upper pull strength + E90O90

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):
5 back squats
3 unbroken strict supinated pull-ups – weight/assist as needed
+
Every :90 for 15:00 (5 sets of each):
1st: 5-10 pull-ups (or 3-6 muscle-ups) + 10 wall balls
2nd: 10 med ball sit-ups + 10 wall balls
+
5:00-10:00 coach-led mobility