Squat & upper pull strength + L2 triplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 walking lunges
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats
5-7 dual DB/KB bent-over rows
+
3 rounds for time:
21 wall balls
15 toes-to-bar
9 power snatches (or power cleans), light/moderate up to 135/95
+
3 sets:
10-15 dual DB delt raises
10-15 shrugs
OR
5:00-10:00 coach-led mobility

Gymnastics skills + breathing/carries/get-ups

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
+
20:00 @ easily sustainable effort:
2 laps around the gym bear hug carry
300m row or equivalent bike/ski/run
4 light alternating Turkish get-up + windmill
+
5:00-10:00 coach-led mobility

Lifting + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
10:00 to build to a tough push press double
+
5:00 rest
+
5 sets for total calories:
2:00 of [15/12 calories + 3 wall walks + max in remaining time power cleans or power snatches @ 135/95]
:60 rest
*only reduce barbell load if you don’t think you’ll be able to hit at least couple reps each interval
+
3-5 sets:
:15-:30 hollow hold or rock
10 curls – any variation
OR
mobility work

Squat & upper pull strength + triplet

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets):
5 front squats from the ground (squat clean counts as 1st rep)
3 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
8 pull-ups or 4 bar muscle-ups
12 dual DB squats
32 double-unders
+
5:00-10:00 coach-led mobility work

Weightlifting & press strength + chipper + accessory

2 rounds as warm-up:
:10-:30 handstand hold or 1-3 mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 snatch pull
2 hang snatches from just below the knees
3 hang snatches from anywhere above the knees
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
For time w/10:00 cap:
20 alternating DB snatches
30 burpees w/lateral hop/step over the DB
40 single-arm DB hang clean to overhead
50 calories – your choice
+
3 sets optional:
8-10/side single-leg calf raises
16-20 tibialis raises
OR
5:00-10:00 coach-led mobility work