Barbell tech & scap strength + sustainable mixed modal (you know, CrossFit)

3 rounds as warm-up:
10 alternating toe touches from plank
5 YTWs
5 prisoner Kang squats
+
Every 2:30 for 15:00 (6 sets):
2 squat snatches or 2 overhead squats
*keep everything moderate & solid, get in :15-:30 relaxed hang during rest
+
12:00 @ 80-90% effort – sustainable throughout:
8 toes-to-bar
24 double-unders (or a smaller number that’s achievable in less than :30)
12 wall balls
24 double-unders
+
optional 5:00-10:00 coach-led mobility

Hinge & press strength + chipper

3 rounds as warm-up:
5/side single-leg prisoner good mornings
5/side plank rotations
30 single- or double-unders
+
Every :90 for 15:00 (5 sets of each):
1st: 2-4 moderate clean-grip deadlift
2nd: 4-8 dual DB floor press
*both movements slow/controlled throughout
+
For time w/10:00 cap:
50 alternating DB snatches
45 bupees
400m run
+
5:00-10:00 coach-led mobility

Partner squat/pull

10:00 dynamic mobility work – coach-led
+
For time w/a partner w30:00 cap:
100 calories – you choice
100 single-arm DB thrusters
100 CTB pull-ups (chin-over-bar if quick CTB singles aren’t proficient)
100 alternating box step-ups, single DB held any way
100 calories
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Clean & press strength + press & hinge couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
:20 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 1 power clean + 1 hang power clean from just below the knees + 1 hang power clean from just above the knees
2nd: 2-3 wall walks OR 2-6 mat lengths handstand walk
+
AMRAP in 9:00:
9 T hand-release push-ups – make these perfect
9 Russian kettlebell swings
15/15
21/21
and so on, adding 6 reps to both movements each round
OR
3 strict handstand push-ups, add a 2-3″ deficit if you can do 12+ unbroken
3 dual DB power cleans
6/6
9/9
and so on, adding 3 reps to both movements each time
+
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
10 alternating toe touches from plank
:30 relaxed hang from bar
10 slow goblet squat curl to halos
+
Every :90 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
5 sets for completion @ easy/steady effort:
:45 bag or med ball bear hug hold or dual KB front rack hold
:15 rest
:45 plank or handstand hold
:15 rest
:45 row/ski/bike
:15 rest
+
5:00-10:00 coach-led mobility

Light weightlifting tech + easy squat/cal/jump

3 rounds as warm-up:
10 alternating toe touches from plank
5 YTWs
5 prisoner Kang squats
+
Every 2:30 for 15:00 (5 sets):
3 squat snatches or 3 overhead squats, both options w/a :01 pause in the hole
*keep things light/moderate throughout, get in :30-:60 of mobility work of choice during the rest
+
12:00 @ 70-80% effort – pretty chill again like last week:
12 wall balls
18 calories – you choice
48 double-unders (or a smaller number that’s achievable in less than :60)
+
optional 5:00-10:00 coach-led mobility