Back squat & scap strength + mixed modal

2 rounds as warm-up:
3 wall walks
10 band pull-aparts
10 prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (6 sets):
3 back squats, 40X1
3-6 slow & controlled scap pull-ups
+
12:00 @ 85% effort – sustainable throughout;
10 toes-to-bar
20 wall balls
40 double-unders
+
5:00-10:00 coach-led mobility

Hinge & press strength + chipper

3 rounds as warm-up:
15 band pull-apart
10 alternating toe touches from plank
5 prisoner Kang squats
+
On a 15:00 clock:
build to a max shoulder press single from the ground, then build from there to a moderate & solid clean-grip deadlift single
+
For time w/10:00 cap:
400m run
45 calories – your choice
50 burpees
+
optional 5:00-10:00 coach-led mobility

Partner run/DB/CTB

10:00 dynamic mobility work – coach-led
+
6 rounds for time w/a partner w/30:00 cap:
400m run or 500/450m/row
21 dual DB squats, light
12 CTB pull-ups
*partners trade off completed ROUNDS
+
bis/tris/abs of choice or easy walk cool-down

Hip extension & upper press strength + push/swing couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
:30 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 3 power clean singles OR power snatches
2nd: 3-6 dual DB shoulder-to-overhead, tough w/a pause overhead each rep
+
For time w/9:00 cap:
30-24-18-12-6 perfect push-ups OR 15-12-9-6-3 ring dips
6-12-18-24-30 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

Skill work + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30 relaxed hang from bar
10 slow goblet squat curl to halos
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ continuous, sustainable effort:
1 lap bag or med ball bear hug carry or dual KB front rack carry
500m row or .7 mile Echo Bike or 1000m bike erg or 500m ski erg
1 lap bear crawl
500m row or .7 mile Echo Bike or 1000m bike erg or 500m ski erg
+
5:00-10:00 coach-led mobility

Squat/pull-up/cal AMRAP + accessory work

2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00 to clean & front squat prep
+
5 sets for load/completion:
:60 to complete 5 unboken front squats from the ground
:60 strict pull-ups
:60 calories @ moderate effort- your choice bike/row/ski
:60 rest
+
3 sets not for time:
4-8/side single-arm DB external rotations
:15-:30/side plank