Squat & upper pull strength + down & back chipper + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 40X1
4-8/side DB chainsaw rows
+
For time w/9:00 cap:
18 pull-ups or 9 muscle-ups
36 wall balls
54/45 calories
36 wall balls
18 pull-ups or 9 muscle-ups
+
3 sets:
8-12 DB delt raises
12-16 band tricep press downs
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/holds/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
max L-sit hold
1 lap around the gym Farmer’s walk, tough
20/16 calories
+
5:00-10:00 coach-led mobility

Hinge & hold strength + run/press/hinge repeats + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets of each):
2 touch-and-go clean-grip deadlifts, moderate
:10-:30 handstand hold or L-sit
+
Every 5:00 for 15:00 (3 sets)
400m run
6 wall walks or mat lengths handstand walk
8 power cleans
*pick pressing variations and loads that allow you to have at least :60 rest for the first 2 sets
+
3-5 sets:
15 band curls
15 band pull-aparts or face pulls
OR
mobility work

Weightlifting + choose your own adventure

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a challenging squat snatch single OR overhead squat triple
+
For time w/12:00 cap:
50 toes-to-bar or 20 bar muscle-ups
100 single-arm DB overhead walking lunges
*partition as desired or go straight through
+
5:00-10:00 coach-led mobility work

Upper press & single-leg hinge + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3 push press
6/side single-arm single-leg crossbody DB Romanian deadlifts, nice & slow
+
For time w/15:00 cap:
45 Russian kettlebell swings
45 push-ups
45 calories
45 push-ups
45 Russian kettlebell swings
+
5:00-10:00 coach-led mobility work

Run, couplet, run!

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1 mile run
10 rounds of [10 pull-ups + 20 wall balls]
1 mile 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