Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
50 med ball sit-ups
50 alternating DB snatches
150 double-unders
1000m row
*partners trade off all work as desired w/just working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + FW/SL couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 overhead squats, 4011
2nd: 2-3 unbroken weighted strict pull-ups (band-assist only if needed to get at least 2 each round)
+
AMRAP in 10:00:
1 lap heavy Farmer’s walk
10-20-30-40 and so on alternating prisoner box step-ups OR alternating pistols if proficient
*so 1/10, 1/20, 1/30, and so on adding 10 step-ups/pistols each round
+
5:00-10:00 coach-led mobility

Skill + easy aerobic movement

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
5 goblet squat curl to halos
10-20 hollow arch swings (baby kips)
3/direction hollow arch rolls
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
20:00 @ continuous, sustainable effort:
1 lap dual DB/KB overhead carry OR single plate overhead carry
250m row
1 dual KB front rack or ball/bag bear hug carry
250m row (or 250m ski erg or 500m bike erg or .3 mile Echo Bike)
+
5:00-10:00 coach-led mobility

Cyclical/pull-up/weightlifting repeats + accessory work

3 rounds as warm-up:
:30 hang from bar
3/side side lying windmills
5 prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 24:00 (6 sets):
200m row or equivalent ski/bike (no run today)
6-12 pull-ups or 3-6 muscle-ups (ring or bar)
2 squat cleans or squat snatches – touch-and-go or drop & reset
+
3 sets not for time:
20 light band pull-aparts
5/side plank plankshells

Press & unilateral hinge strength + run/snatch

3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
10 alternating toe touches from plank
5 slow prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 barbell shoulder presses, 11X1
2nd: 4-6 alternating dual DB crossbody Romanian deadlifts, slow & controlled still but likely heavier than last week again
+
AMRAP in 10:00:
300m run (or equivalent row/ski/bike)
30 alternating DB snatches
OR
AMRAP in 10:00:
400m run
20 power snatches, 95/65
+
5:00-10:00 coach-led mobility

Back squat & upper pull strength + Cindy-ish

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 22X1
1 strict supinated pull-up – build to a max (weighted/assisted as needed)
+
AMRAP in 10:00:
75 air squats
50 toes-to-bar
75 air squats
100 push-ups
+
5:00-10:00 coach-led mobility