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 w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 thrusters
5/side 3-point DB rows
+
For time w/9:00 cap:
21 front squats, 120/80 from the ground
18 CTB pull-ups
15 front squats
12 CTB pull-ups
9 front squats
6 CTB pull-up
*can sub 9/6/3 bar muscle-ups for the CTBs
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/holds

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:
1 lap around the gym sand bag or med ball bear hug carry
3 wall walks
500m row or equivalent
+
5:00-10:00 coach-led mobility

Hinge/press strength + chipper + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts
6 dual DB shoulder press
+
For time w/10:00 cap:
400m run
40 single-arm DB snatches
400m run
40 single-arm DB hang clean & jerk
*switch arms as needed/desired throughout
+
3-5 sets:
:15-:30 hollow hold or rock
10 light dual DB delt raises
OR
mobility work

Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4 back squats, light/moderate & smooth
2 strict pronated pull-ups – weight or use band assistance as needed to ensure 2 unbroken, tough reps
+
For time w/10:00 cap:
25 dual DB squats
50 toes-to-bar
75′ dual DB at sides walking lunges
*same weight for both DB movements
+
5:00-10:00 coach-led mobility

Hinge & press strength + choose your own chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
3 power clean singles
6-9 dual DB shoulder presses
+
For time w/10:00 cap:
150 double-unders
100 Russian kettlebell swings, moderate
50 burpees
*can also do this in reverse order (burpee/swing/DU)
+
5:00-10:00 coach-led mobility work

Partner things!

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
400m run
50 pull-ups
400m run
50 dual DB box step-overs, moderate/tough
400m run
50 dual DB box step-overs
400m run
50 pull-ups
400m run
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down