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

Hit up a little free yoga @ Summit Park?

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time:
200′ bear crawl (4 x 25′ out & back)
40 deadlifts, light up to 185/125
60 dual DB shoulder-to-overhead, moderate/tough – sets of 10 shoulder challenging
80 deadlifts
100 bar-facing burpees
1200m row
*trade off all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar
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):
4-6 front squats
6-8/side 3-point DB rows
+
For time:
42-30-18 wall balls
21-15-9 pull-ups
*so 42/21, 30/15, 18/9
OR
9-7-5-3-1 for time:
Overhead squats, up to 135/95
Muscle-ups – your choice bar/ring
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/carries

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:
200m row or ski
200′ Farmer’s walk (2 x 25′ out & back)
200m run
200′ med ball or sand bag bear hug or dual KB front rack carry
+
5:00-10:00 coach-led mobility

Weightlifting + 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
+
Every 3:00 for 15:00 (5 sets):
1 power clean
12/9 calories
1 power clean
*tough but solid cleans!
+
AMRAP in 10:00:
15 burpees
15 calories
15 Russian kettlebell swings
15 calories
+
3-5 sets:
:15-:30 hollow hold or rock
15 light bent-over band pull-aparts
OR
mobility work