Hinge & press strength + mixed modal

3 rounds as warm-up:
10 alternating toe touches from plank
5 YTWs
5 prisoner Kang squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 moderate clean-grip deadlift
2nd: 3-6 dual DB floor press
*both movements slow/controlled throughout
+
12:00 @ 85% effort – sustainable throughout
8 handstand push-ups or 2 wall walks
24 double-unders (or a smaller number that’s achievable in less than :30)
12 dual DB hang power cleans
24 double-unders
+
optional 5:00-10:00 coach-led mobility

Weightlifting tech + squat/pull/run chipper

3 rounds as warm-up:
2 plank walk-outs
3 KB goblet squat curl to halo
40 single-unders
+
Every 2:30 for 15:00 (6 sets):
1 squat snatch or 1 overhead squat
*keep everything moderate & solid, get in :15-:30 relaxed hang during rest
+
For time w/10:00 cap:
50 wall balls
45 toes-to-bar
400m run
+
5:00-10:00 coach-led mobility

Partner cal/burpee/swing

10:00 dynamic mobility work – coach-led
+
For time w/a partner w30:00 cap:
100 calories or 1200m run – your choice
75 burpees
150 kettlebell swings
75 burpees
100 calories or 1200m run – your choice, can different than the first if running for either
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + pull/single-leg 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: 3-5 front squats, 20X1
2nd: 3-5/side 3-point DB rows
+
For time w/9:00 cap:
15-12-9-6-3 strict pull-ups
6-12-18-24-30 alternating DB reverse lunges w/DBs @ shoulders or overhead OR alternating pistols if already proficient
+
5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
10 alternating toe touches from plank
: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
+
4 sets for completion @ easy/steady effort:
:60 bag or med ball bear hug hold or dual KB front rack hold
:30 rest
:60 plank or handstand hold
:30 rest
:60 row/ski/bike
:30 rest
+
5:00-10:00 coach-led mobility

Hinge/press/cal AMRAP + accessory work

2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner good mornings
+
5:00-10:00 power clean prep
+
5 sets for total reps:
:60 power cleans, heavy enough that singles are required throughout
:60 strict handstand push-ups or perfect push-ups – chest & only chest touching ground at the bottom, no pause down there, solid plank position throughout
:60 calories – your choice
:60 rest
+
3 sets not for time:
5-10/side single-arm DB external rotations
:30 hollow hold or rock