Squat EMOM + pull/cyclical intervals

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
5 scap pull-ups
+
Every :60 for 10:00 (10 sets):
3 front or back squats, light/moderate, 10X0
+
Every 3:00 for 15:00 (5 sets):
5-10 pull-ups – any variation
250m row or .5 mile Echo Bike or 500m bike erg or 200m run @ easy effort
OR
3 bar muscle-ups
3 CTB pull-ups
3 toes-to-bar
250m row or .5 mile Echo Bike or 500m bike erg or 200m run @ easy effort
+
5:00-10:00 coach-led mobility

21.2

2 rounds as warm-up:
5 prisoner Kang squats
10 alternating toes touches from plank
:10-:20 relaxed hang from bar
+
2-4 sets:
2-4 alternating DB snatches
1-2 burpee box jump-overs
:30 moderate/tough bike or row to elevate HR and breathing…
+
For time w/20:00 cap:
10 alternating DB snatches
15 burpee box jump-overs
20/15
30/15
40/15
50/15
+
5:00-10:00 coach-led mobility

Partner DB/cal

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
6/side single-arm DB power clean
6/single-arm DB shoulder-to-overhead
12 calories – your choice
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
:15 relaxed hang from bar
+
Every :60 for 15:00 (15 sets):
1 squat snatch
OR
1 squat clean to overhead any way
*moderate/tough loads
+
For reps:
3:00 of [10 thrusters + 10 pull-ups]
3:00 rest
3:00 of [10 alternating reverse front rack lunges + 10 toes-to-bar]
*moderate up to 115/75, same weight for everything
*CTB if proficient enough to do quick singles
+
5:00-10:00 coach-led mobility

Skill work + easy aerobic

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:
4:00 of [30 calories row/ski/bike + :30 hollow hold + 60m Farmer’s walk + 60 single-unders]
2:30 rest
+
5:00-10:00 coach-led mobility

G2O/burpee/cal intervals + accessory work

2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner good mornings
+
5:00 to build to a moderate ground-to-overhead single, mostly just to gauge appopriate starting weights
+
Every 4:00 for 20:00 (5 sets):
3 ground-to-overhead any way
9 bar-facing burpees
15 calories – your choice
*goal is completion of all work in no more than 2:00 to allow for adequate rest
*can stick w/1 moderate weight throughout or add just a bit each set to end heavy
+
3 sets not for time:
5 YTWs
:30 hollow hold
+
optional 5:00-10:00 coach-led mobility