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):
3-5 back squats, 40X1
1 strict supinated pull-up – band-assist or load as needed to make all reps challenging
+
For time w/10:00 cap:
50 wall balls
25 pull-ups
50 wall balls
25 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):
3 power clean singles, moderate/tough
6/side single-arm standing KB/DB shoulder press
+
3 rounds for reps:
:60 single-arm DB hang clean & jerk – switch sides as needed/desired
:60 burpees
:60 calories – you choice
:60 rest
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic stuff

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
1 hang snatch from just below the knees
1 hang snacth from anywhere above the knees
*your choice power/full for all reps
+
2 rounds:
4:00 of [500m row + V ups in remaining time]
4:00 of [800′ shuttle run + Farmer’s walk in remaining time]
+
bis/tris!

Murph-y things!

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 800m together @ 00:00 & 15:00 on the clock
*partners trade off completed rounds of the in-gym work
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting & static 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):
5-4-3-2-1 hang power cleans from anywhere above the knees
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 10:00:
40 double-unders
20 alternating DB snatches
10 burpees
+
5:00-10:00 coach-led mobility

Gymnastics skills + slightly longer aerobic things

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
+
2 rounds for completion on 20:00 running clock @ easily sustainable effort:
5:00 row/bike/ski erg
5:00 of [50′ bear crawl + 50′ walking lunges + 150′ bear hug carry]
+
5:00-10:00 coach-led mobility