Weightlifting + ascending couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:00 for 14:00 (7 sets):
2 ground-to-overhead any way (so c&j or snatch, your choice)
*build to moderate/tough, touch-and-go only if you’re proficient already, otherwise take a few seconds to reset on the ground between reps
+
AMRAP in 7:00:
3 ground-to-overhead, light up to 95/65
3 handstand push-ups or bar-facing burpees
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility

Skill + aerobic structural movement

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
+
15:00 @ sustainable effort:
300m row or ski or .5 mile Echo Bike or 600m bike erg
2 wall walks
1 lap around the gym tough Farmer’s walk
+
5:00-10:00 coach-led mobility

Snatch tech + couplet + accessory

3 rounds as warm-up:
1-2 wall walks
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 12:00 (6 sets):
1 power snatch
2 overhead squats
OR
1 power snatch
1 overhead squat
1 squat snatch
+
3 rounds for time w/12:00 cap:
60 double-unders or 120 single-unders
30 wall balls
15 toes-to-bar
+
3 sets not for time:
10 dual DB Cuban presses
:30 hollow hold or rock

Hinge & press strength + E3O3

3 rounds as warm-up:
5 scap push-ups
10 pvc passthroughs
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
5 close-grip bench press, 30X1
5/side single-arm KB suitcase deadlifts, 3111
+
Every 3:00 for 15:00 (5 sets):
15 calories – your choice, row preferred
10 burpees
*adjust repetitions to allow for :60-:90 rest each interval
+
5:00-10:00 coach-led mobility

Front squat & pull strength + couplet

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):
2 front squats
4-6/side 3-point DB rows
+
3 rounds for time w/12:00 cap:
500m row
30 alternating prisoner box step-ups
+
5:00-10:00 coach-led mobility

In-house comp

Event 1, for load

Event 2, for reps

Event 3, for time

OR, if not competing, hit this outside any time between 8 & 11:

For completion:
.5 mile run
5 rounds of [9 toes-to-bar + 12 Russian kettlebell swings + 15 wall balls]
.5 mile run
*can also pair up and do the runs together and double the rounds of TTB/swings/WBs (split that work however you like