Another partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
8 burpees
10 alternating DB snatches
14/12 calories
*partners trade off completed movements throughout
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 40X1
10/side 3-point DB rows or single-arm ring rows
+
21-15-9 for time w/9:00 cap:
Pull-ups (CTB if fairly efficient)
Dual DB hang squat cleans, moderate
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
40 single-unders
:30 hang from bar
20 calories – your choice
10 med ball or sand bag squats, light/moderate
+
5:00-10:00 coach-led mobility

Long AMRAP

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
AMRAP in 30:00 (!!!!!):
600m row or equivalent
7 deadlifts, moderate up to 185/125
8 bar-facing burpees or handstand push-ups
9 V ups
+
3-5 sets:
:15-:30 hollow hold or rock
6-8 light dual DB delt raises
OR
mobility work

Single-leg & upper pull strength + AMRAP

2 rounds as warm-up:
5 pull-ups
10 push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets of each):
8 alternating reverse barbell lunges – your choice front/back
8 strict pronated pull-ups – band-assist as needed to get to 10 unbroken each set!
+
AMRAP in 9:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on, adding 3 to the toes-to-bar and 6 to the wall balls each round
+
5:00-10:00 coach-led mobility

Weightlifting strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every :90 for 15:00 (10 sets):
1 power clean
1 shoulder to overhead
+
For time w/10:00 cap:
30 single-arm DB hang clean to overhead, moderate/tough
12 shuttle runs (1 = 25′ out & back)
30 single-arm DB hang clean to overhead
12 shuttle runs
30 single-arm DB hang clean to overhead
+
5:00-10:00 coach-led mobility work