Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats, 40X1
2 strict pronated pull-ups – band-assist or load as needed to make all reps challenging
+
5 rounds for time w/10:00 cap:
50′ dual DB walking lunges, light/moderate held anywhere
10 toes-to-bar
+
5:00-10:00 coach-led mobility

Weightlifting & SA pressing strength + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
Every 3:00 for 15:00 (5 sets):
2 power clean singles, moderate/tough
4-8/side single-arm standing KB/DB shoulder press
+
5 rounds for reps:
:60 dual DB Devil’s press
:60 calories – your choice
:60 rest
+
5:00-10:00 coach-led mobility work

Something Murph-ish

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
5 pull-ups
10 push-ups
15 air squats
*partners run a single 1600m together starting @ 12:00 on the clock
*partners trade off completed movements of the in-gym work
+
bis/tris/abs of choice or easy walk cool-down

Weightlifing & static 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 clean-grip deadlifts, 31X1
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 9:00:
9 power cleans
12 bar-facing burpees
30 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
: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
+
4 rounds for completion on 20:00 running clock @ easily sustainable effort:
5:00 of [50′ bear crawl + 20 light med ball Russian twists (each direction = 1) + 100′ Farmer’s walk + bike/row/ski erg in remaining time]
+
5:00-10:00 coach-led mobility

SL & SA strength + repeats + 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 12:00 (4 sets):
6-8 alternating barbell front rack reverse lunges
3-4/side 3-point DB rows, 3010
+
Every 4:00 for 16:00 (2 rounds of each):
1st: 20 thrusters + 20 pull-ups
2nd: 400m run hard!
*adjust loading and pull variation to allow for :60-2:00 of rest on the in-gym work
OR
Every 4:00 for 16:00 (2 rounds of each):
1st: 10 squat cleans + 10 muscle-ups
2nd: 400m run hard!
+
4 sets:
8-10 bicep movement of choice
4-5/side plank clamshells
OR
mobility work