Weightlifting tech + aerobic

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 snatch
2 hang snatches from anywhere above the knees
*your choice power/full for all reps
+
15:00 @ moderate effort:
max 2-arm hang from bar
*every time you come off perform 50′ walking lunges + 50 double-unders or single-unders
+
bis/tris!

Not as Murph-y as last week, but still…

10:00 dynamic mobility work – coach-led
+
For reps/time:
AMRAP in 20:00:
12 Russian kettlebell swings
10 push-ups
8 calories – your choice
*partners trade off completed rounds
+
3:00 rest
+
For time
1600m run
*partners trade off every 400m
+
bis/tris/abs of choice or easy walk cool-down

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):
3 front squats, 40X1
3-6/side 3-point DB rows, 20X1
+
AMRAP in 10:00:
40 double-unders
20 wall balls
10 pull-ups
+
5:00-10:00 coach-led mobility

Gymnastics skill + carries

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
+
15:00 @ easily sustainable effort:
200′ Farmer’s walk
100′ bear hug carry
50′ bear crawl
+
5:00-10:00 coach-led mobility

Hinge & upper press strength + intervals + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
12:00 to build to a moderate/tough close-grip bench press triple
+
4 sets for total shuttles:
3:00 of [9 power cleans/snatches + 12 handstand push-ups/dips/push-ups + max in remaining time shuttle runs (every 25′ = 1)]
:60 rest
*barbell load should be heavy enough to make singles the way to go
+
3-5 sets:
10 bicep movement of choice
5/side plank clamshells
OR
mobility work

Squat & upper pull strength + triplet

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, 20X1
2 strict pronated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
AMRAP in 10:00:
8 toes-to-bar
10 calories
12 wall balls
OR
AMRAP in 10:00:
4 muscle-ups
8 calories
12 wall balls
+
5:00-10:00 coach-led mobility