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):
2-3 front squats
6-9/side 3-point DB rows
+
For time w/10:00 cap:
24 dual DB squats
21 CTB pull-ups
18 dual DB squats
15 CTB pull-ups
12 dual DB squats
9 CTB pull-ups
*only cut the CTB if no chance to finish under the cap!
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/hold

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
: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 @ sustainable effort:
400m row or equivalent
2 laps around the gym bear crawl
400m row or equivalent
2 laps around the gym Farmer’s walk
400m row or equivalent
2 lap around the gym med ball or sand bag bear hug or dual KB front rack carry
+
5:00-10:00 coach-led mobility

Hinge & gymnastics press strength + AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
5 sets:
:60 of [5-4-3-2-1 touch-and-go clean-grip deadlifts + max in remaining time strict/kipping handstand push-ups, ring/bar dips, push-ups, handstand walk]
2:00 rest
*moderate/tough on the barbell, then the most challenging gymnastics movement that still allows for a few solid reps each round
+
AMRAP in 10:00:
800m run
max in remaining time of [2 wall walks + 10 Russian kettlebell swings]
+
3-5 sets:
:15-:30 hollow hold or rock
10-15 light dual DB delt raises
OR
mobility work

Weightlifting + AMRAP intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
1 clean pull
1 power clean
1 shoulder-to-overhead any way
+
For total calories:
4:00 of [50 double-unders + 8 burpees + calories in remaining time]
:60 rest
3:00 of [50 double-unders + 8 burpees + calories in remaining time]
:60 rest
2:00 of [50 double-unders + 8 burpees + calories in remaining time]
+
5:00-10:00 coach-led mobility work

Partner stuff!

10:00 dynamic mobility work – coach-led
+
For time:
60 pull-ups
120 walking lunges w/heavy wall ball, sand bag, or med ball on the shoulder
1800m row
1200m run
60 pull-ups
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down