Single-leg & upper pull strength + GMM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 alternating 90/90 sit
+
Every 3:00 for 15:00 (5 sets of each):
6-8/side split squats (can be flat or with an elevated rear or front foot if desired)
6-8 bent-over barbell rows
+
4 rounds for reps:
3:00 of [12 pull-ups + 400/325m row (or equivalent + max in remaining time double-unders]
:60 rest
*can hit 12 CTB or 6/4 bar muscle-ups if smooth
*400/350m ski erg or 800/700m bike erg or run to 4th pole & back in place of row
*double-unders for everyone today again even if you’re still working on making them consistent or even getting your first
+
3 sets:
8-12 band tricep pressdowns
8-12 bicep curls – any variation
OR
mobility work

Hinge & isometric shoulder strength + ascending couplet + accessory

3 rounds as warm-up:
5/side single-leg prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
For time w/7:00 cap:
1 burpees w/lateral hop over the DB
2 single-arm DB hang clean to overhead
2/4
3/6
and so on…
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work

Squat & upper pull strength + triplet chipper + lower leg accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
6-4-2-2-2 front squats
3-2-1-1-1 strict supinated pull-ups – weight/assist as needed to make all sets challenging
+
For time w/12:00 cap:
50 toes-to-bar
50 air squats
500m row or equivalent
50 air squats
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/partner:
400m run
20 handstand push-ups or T hand-release push-ups
10 power cleans, up to 205/145
*partners run together but trade off all in-gym work as desired with only 1 working at a time
*power clean load should be moderate/tough enough to make alternating singles the way to go throughout (though not required)
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + buy-in couplet options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 22X1
max (-1) unbroken strict pronated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
6 pull-ups
12 wall balls
OR
AMRAP in 6:00:
3 bar muscle-ups
3 dual DB hang squat cleans
+
3-5 sets:
10 dual DB delt raises
10 band face pulls
OR
5:00-10:00 coach-led mobility