Squat & upper pull strength + AMRAPs

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 22X1
6-8 alternating DB rows from plank
+
For total reps:
5:00 of [5 pull-ups + 10 wall balls]
:60 rest
5:00 of [5 toes-to-bar (or 2 bar muscle-ups) + 20 double-unders]
+
5:00-10:00 coach-led mobility

Gymnastics skill + sustainable aerobic

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
+
20:00 @ sustainable effort:
50′ bear crawl
10 hanging knee raises w/pause @ the top of each (knees above hips)
50′ walking lunges
500m row
+
5:00-10:00 coach-led mobility

SA/SL strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
6-8/side single-arm DB bench or floor press
12 light dual DB/KB death march steps
+
AMRAP in 10:00:
10 burpees
400′ shuttle run
+
3-5 sets:
10-15 bicep movement of choice
10-15 light tricep band pressdowns
OR
mobility work

Squat & upper pull strength + intervals

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
3 strict pronated pull-ups, as tough as possible
+
3 rounds for time w/9:00 cap:
15 toes-to-bar
30 dual DB walking lunges
+
5:00-10:00 coach-led mobility

Weightlifting strength + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
12:00 to build to a ground-to-overhead max
+
6 sets for total reps:
2:00 of [6 burpees + 12 Russian kettlebell swings + 24 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic things

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 12:00 (8 sets):
1 power clean
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
16:00 @ moderate effort:
max 2-arm hang from bar
max plank
400m row
400′ shuttle run
+
bis/tris!