Back squat & pull strength + squat/pull repeats

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 :90 for 15:00 (5 sets of each):
1st: 1 back squat, 20X1 – building to a tough final single (not a true max unless you feel great)
2nd: 1 strict pull-up – band assist, CTB, and/or weighted to allow for tough reps
+
Every 3:00 for 15:00 (5 sets):
6 alternating single DB box step-ups
9 toes-to-bar
12 squats w/single DB held any way
OR
3 bar muscle-ups
6 alternating single DB box step-ups
3 bar muscle-ups
12 squats w/single DB held any way
+
5:00-10:00 coach-led mobility

Partner cal/DB/pull AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
25 calories
20 single-arm DB thrusters
15 pull-ups
*switch arms as needed/desired
*partners trade out as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting repeatability + Open-y couplets

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 power snatch
OR
1 power clean to overhead any way
*moderate/tough loads
+
For reps:
3:00 of [10 power cleans + 10 handstand push-ups (or shoulder-to-overhead)]
3:00 rest
3:00 of [10 power snatches + 10 bar-facing burpees]
*light/moderate up to 115/75, same weight for everything
+
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 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
3 sets for completion @ easy/steady effort:
5:00 of [30 calories row/ski/bike + 60m Farmer’s walk + 30m bear crawl]
2:30 rest
+
5:00-10:00 coach-led mobility

Pull/jump/squat/cal AMRAPs + accessory work

2 rounds as warm-up:
10 hollow-arch from bar (baby kips)
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00-10:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal again, just want the bar to feel lighter during the next piece…
+
5 sets:
:30 strict pull-ups or muscle-ups if you’ll be able to do 5+/round
:30 rest
:30 double-unders
:30 rest
:30 squat cleans or squat snatches, tough
:30 rest
:30 calories
:30 rest
+
3 sets not for time:
10/side light band external rotations
10 alternating hollow-arch rolls
+
5:00-10:00 coach-led mobility