Single-leg & upper pull strength + triplet options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
8-12 dual DB walking lunges – different positions set-to-set
2-3 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 7:00:
1 pull-up
2 toes-to-bar
3 dual DB or sandbag/medball bear hug squats
OR
AMRAP in 7:00:
1 squat clean, 135
2 front squats, 135
3 muscle-ups – ring or bar
*emphasis on quick/efficient/smooth transitions throughout
+
3 sets:
:30-:60 top of calf raise hold
:30-:60 top of tibialis raise hold
OR
5:00-10:00 coach-led mobility work

Squat strength + pull/squat/jump + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders
+
15:00 to build to a heavy back squat triple
+
For time w/9:00 cap:
36 pull-ups
18 front squats, up to 115/75 from the ground
72 double-unders
18 pull-ups
36 front squats
+
3 sets:
8-12 plate/KB halos
12-16 dual KB/DB shrugs
OR
5:00-10:00 coach-led mobility

Squat & upper pull strength + couplet options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
12-16 dual DB walking lunges – test out multiple positions for the DBs (sides/shoulders/overhead)
3-4 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/10:00 cap:
42 wall balls
9 toes-to-bar
30 wall balls
15 toes-to-bar
18 wall balls
21 toes-to-bar
OR
For time w/10:00 cap:
21 bar muscle-ups
42 dual DB thrusters, 50/35/hand
+
3 sets:
12-15 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work