Squat & upper pull strength + couplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
2 strict supinated pull-ups, as tough as possible
+
AMRAP in 8:00:
1-2-3-4… pull-ups
2-4-6-8… wall balls
OR
AMRAP in 8:00:
2/1 ring muscle-ups
4 thrusters, 135/85
+
5:00-10:00 coach-led mobility

Weightlifting testing + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a power clean max
+
3 sets for total reps:
3:00 of [2 power cleans @ 85-90% of today’s best single + 2 wall walks + 20 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every 2:00 for 12:00 (6 sets):
3 clean-grip deadlifts
2 hang power cleans
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
20:00 @ moderate effort:
:60 2-arm hang from bar
2:00 plank
400m easy run
+
bis/tris!

Partner chipper!

10:00 dynamic mobility work – coach-led
+
For time w/a 25:00 cap:
1500m row or 1500m ski erg or 3000m bike erg
150′ goblet walking lunges (3 x 25′ out & back)
50 pull-ups
150′ goblet walking lunges
50 pull-ups
150′ goblet walking lunges
1500m row or 1500m ski erg or 3000m bike erg
*split all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, 31X1
2-3 wall walks or 2-3 mat lengths handstanding walk or 6-9 strict handstand push-ups
+
For time w/10:00 cap:
30 double-unders
30 dual DB hang power cleans
30 double-unders
30 calories
30 double-unders
30 burpees
30 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :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:
:30 L sit – pick a variation that can be done unbroken
150′ Farmer’s walk, heavy
:30 hollow hold or hollow rock
15 row calories
+
5:00-10:00 coach-led mobility