Squat & upper pull strength + AMRAP intervals + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 wall balls
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
5-10/side 3-point DB rows
+
4 rounds for total reps:
2:00 of [9 pull-ups or 3-6 muscle-ups (ring or bar) + 12 dual DB walking lunges or alternating pistols + max calories in remaining time]
:60 rest
+
3 sets:
10 plate/KB halos
10 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility

Gymnastics skill + cyclical/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
200m bag or ball carry, any way
200m run or equivalent bike/ski/row
200m Farmer’s walk
200m run or equivalent bike/ski/row
*goal for both carries is unbroken, go (relatively) light!
+
5:00-10:00 coach-led mobility

MGW intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 6:00 for 30:00 (5 sets):
400m run or equivalent ski/bike/row
5 wall walks
6 power snatches or power cleans
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
:15-:30 hollow hold or rock
15-20 band curls
OR
mobility work

Squat & upper pull strength + a classic

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
:30 hang from bar or 6-9 scap pull-u-s or 3-6 strict pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 30X1
5 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/10:00 cap:
1000m row
50 thrusters, 45/35
30 pull-ups
+
5:00-10:00 coach-led mobility work