Press/hinge/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 to build to a moderate power clean or power snatch single for the day – nothing maximal, just want the bar to feel a bit lighter during the next piece…
+
5 sets for total reps:
: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 power cleans or power snatches, heavy enough that singles are required throughout
:60 calories – your choice
:60 rest
+
3 sets not for time:
20 bent-over band pull-aparts
:30 hollow hold
+
5:00-10:00 coach-led mobility

Back squat & pull stength + squat/pull couplet EMOM

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
:10-:20 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 3 back squats, 20X1 – building to a tough final set
2nd: 1-2 strict pull-ups – band assist, CTB, and/or weighted to allow for tough reps in that range
+
Every :90 for 15:00 (5 sets of each):
1st: 8 alternating single DB box step-ups + 6 toes-to-bar (or 3 bar muscle-ups)
2nd: 8 single DB squats + 6 toes-to-bar (or 3 bar muscle-ups)
*goal is completion of each couplet in roughly :45
*DB can be held in any fashion for the squats as long as only 1 hand is touching it
+
5:00-10:00 coach-led mobility

Clean & press strength + hinge/push couplet

3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
5 scap push-ups
10 Russian kettlebell swings
+
Every :90 for 15:00 (5 sets of each):
1st: 3-4 clean-grip deadlifts, 40X1 – so touch-and-go
2nd: 3-4 dual DB Z presses, 40X1
+
AMRAP 7:00:
7 power cleans
7 shoulder-to-overhead
*your choice on load today, can go light and make this a burner or heavy to make it a grind…
OR
For time w/7:00 cap:
49 power cleans, 95/65
49 handstand push-ups
+
5:00-10:00 coach-led mobility

Partner PU/WB/DU

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
5 pull-ups – CTB if proficient enough to do quick singles
10 wall balls
20 double-unders
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting power + hinge/burpee couplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
5 pvc thrusters
+
15:00 to build to a tough ground-to-overhead single – your choice snatch or clean & jerk, full or power
+
10 rounds for time w/10:00 cap:
3 snatches, 135/95
3 bar-facing burpees
OR
10 rounds for time w/10:00 cap:
3 ground-to-overhead, up to 135/95
3 bar-facing burpees
+
5:00-10:00 coach-led mobility

Skill + easy aerobic movement
For completion as warm-up:
15m walking lunges
15m toe walk
15m heel walk
5/side quadruped thoracic rotations
:30 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples)
*move on to a new variation of the press/pull movements if you’ve been working on the same thing for at least 3 weeks
+
2 sets for completion @ easy/steady effort:
8:00 of [30 calories row/ski/bike + 30m/side single-arm KB front rack carry + 30m bear crawl + 30m/side single-arm Farmer’s walk + 30m bear crawl]
4:00 rest
+
5:00-10:00 coach-led mobility