Hinge & press strength + couplet

3 rounds as warm-up:
6 pvc passthroughs
8 pvc good mornings
10 pvc squats – any variation
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
2-3 wall walks or 2-3 mat lengths handstanding walk or 3-9 strict handstand push-ups or 3-12 kipping handstand push-ups
+
For time w/10:00 cap:
42-30-18 alternating DB snatches
21-15-9 toes-to-bar
+
5:00-10:00 coach-led mobility

Gymnastics skills + aerobic/carries/crawls

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:
250m row or ski
200m run
1 lap around the gym Farmer’s walk
1 lap around the gym med ball or sand bag bear hug or dual KB front rack carry
1 lap around the gym bear crawl
+
5:00-10:00 coach-led mobility

Weightlifting + chipper + 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 [3 front squats or overhead squats from the ground + max in remaining time pull-ups, CTB pull-ups, toes-to-bar, or muscle-ups]
2:00 rest
*full clean/snatch counts as first rep
+
AMRAP in 10:00:
15 wall balls
15 row calories
+
3-5 sets:
8-12 band bicep curls
8-12 band tricep pressdowns
OR
mobility work

3 rounds as warm-up:
10 alternating dead bugs
25′ bear craw
25′ prisoner walking lunges
+
15:00 to build to a tough (max?) set of 1 clean-grip deadlift + 1 power clean + 1 shoulder-to-overhead
+
For time w/12:00 cap:
24 deadlifts, moderate up to 255/155
8 wall walks or 12 mat lengths handstand walk or 24 strict handstand push-ups
400m run
8 wall walks or 12 mat lengths handstand walk or 24 strict handstand push-ups (this set can be different than the 1st set if you’d like)
24 deadlifts
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + interval AMRAPs

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 1 & 1/4 back squats
3 strict pronated pull-ups – add load or assist as needed to make all sets tough
+
3 sets for reps:
3:00 of [16 toes-to-bar (or 8 bar muscle-ups)+ 16 dual DB walking lunges + 16 calories]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility