SL & SA pull strength + repeats + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
10-12 walking lunge steps – load w/single DB/KB held any way, or med ball or sand bag on the shoulder
10-12 alternating DB rows from plank
+
3 sets for total pull reps:
3:00 of [200m row (or bike/ski equivalent) + 20 wall balls + max in remaining time tough upper body pull]
:60 rest
*your choice ring muscle-ups, bar muscle-ups, strict pull-ups, CTB pull-ups, pull-ups, toes-to-bar, make it something challenging!
+
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):
5 back squats, 20X1
3 strict pronated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
For time w/10:00 cap:
45 toes-to-bar
90 goblet walking lunges
45 calories – your choice
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic/carries/things

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 power clean
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
AMRAP in 15:00:
200′ shuttle run
100′ Farmer’s walk
10 burpees
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 27:00 w/a partner:
27 double-unders
9 deadlifts, light up to 185/125
3 wall walks
*partners trade off completed movements
+
bis/tris/abs of choice or easy walk cool-down