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

Pull/squat/cal intervals + accessory work

2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal, just want the bar to feel lighter during the next piece…
+
5 sets for total reps:
:60 strict pull-ups
:60 squat cleans or squat snatches, heavy enough that singles are the smart way to go throughout
:60 calories
:60 rest
+
3 sets not for time:
30 band pull-aparts
:30 hollow hold
+
5:00-10:00 coach-led mobility

Hinge & press strength + press/jump/hinge EMOM

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: 4-6 clean-grip deadlifts, 40X1 – so touch-and-go
2nd: 4-6 dual DB floor presses, 40X1
+
Every :90 for 15:00 (5 sets of each couplet):
1st: 6-9 handstand push-ups (or 2-3 wall walks) + 6 alternating DB snatches
2nd: 6 burpee box-overs + 6 alternating DB snatches
*select reps/variations that allow for all work to be done in roughly :45
+
5:00-10:00 coach-led mobility

Squat & pull strength + TTB/squat couplet

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: 1 front squat, 30X1 – building to heavy
2nd: 2-3 strict pull-ups – band assist, CTB, and/or weighted to allow for tough reps in that range
+
AMRAP in 9:00:
9 toes-to-bar
9 thrusters – your choice dual DBs or barbell, heavy enough that you’ll need to break most sets
OR
For time w/9:00 cap:
63 toes-to-bar
63 wall balls, 30/20 to 10/9
+
5:00-10:00 coach-led mobility

Partner push/snatch/DU

10:00 dynamic mobility work – coach-led
+
20 rounds for time w/a partner w/25:00 cap
5 handstand push-ups or T hand-release push-ups
10 alternating DB snatches
20 double-unders
*partners alternate completed rounds so that each completes 10
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + pull/squat couplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
5 pvc thrusters
+
Every 2:30 for 15:00 (6 sets):
1-2 squat snatches
OR
1-2 squat clean & jerks
*all reps should be completed within a :30 window
+
9-7-5 for time w/9:00 cap:
Muscle-ups – bar or ring
Squat clean thrusters, 135/95
OR
For time w/9:00 cap:
21-15-9 pull-ups (CTB if proficient)
42-30-18 wall balls
+
5:00-10:00 coach-led mobility