Squat & upper pull strength + triplet

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):
2 front squats, 40X1
3-5/side 3-point DB rows, 20X1
+
AMRAP in 10:00:
5 pull-ups
10 goblet squats
20 double-unders
OR
AMRAP in 10:00:
3 bar muscle-ups
12 alternating pistols
36 crossover single-enders
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
: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
+
For completion on 15:00 running clock @ easily sustainable effort:
5:00 row/bike/ski erg
5:00 of [10 V ups + 25′ bear crawl + 50′ walking lunges]
5:00 row/bike/ski erg
+
5:00-10:00 coach-led mobility

Upper press strength + intervals + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 light alternating DB snatches
:30 supine plank or table hold
+
12:00 to build to a moderate/tough close-grip bench press double
+
Every 5:00 for 3 sets:
12 power cleans/snatches
15 handstand push-ups/dips/push-ups
400m run or equivalent bike/row/ski if it’s raining
*adjust barbell load and push difficulty variation to allow for :60-:90 rest each round
+
3-5 sets:
12 bicep movement of choice
:10-:15/side top of side plank clamshell hold
OR
mobility work

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, 20X1
3 strict supinated pull-ups – band-assist or load as needed to make all sets unbroken but challenging
+
For time w/10:00 cap:
35 wall balls
25 pull-ups
35 wall balls
25 toes-to-bar
35 wall balls
+
5:00-10:00 coach-led mobility

Weightlifting strength + triplets

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating single-arm Russian kettlebell swings
+
12:00 to build to a heavy clean (your choice power/full) – can be a max if feeling good
+
AMRAP in 12:00:
2 wall walks
12 alternating DB snatches
2 wall walks
24 double-unders
OR
AMRAP in 12:00:
2 power snatches, 135/85
6 strict handstand push-ups
2 power snatches
24 double-unders
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :90 for 12:00 ( 8 sets)
1 power snatch
1 overhead squat
+
18:00 @ sustainable pace/effort:
200′ Farmer’s walk (4 x 25′ out & back)
15 calories – your choice bike/row/ski
10 V ups
+
bis/tris!