Squat & upper pull strength + couplet

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 front squats, 40X1
5/side 3-point DB rows, 20X1
+
AMRAP in 10:00:
10 wall balls
10 calories
20/20
30/30
and so on…
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls

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:
400m row or equivalent
200′ Farmer’s walk
400m row or equivalent
200′ bear hug carry
+
5:00-10:00 coach-led mobility

Hinge & upper press strength + AMRAP + 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):
5-4-3-2-1 clean-grip deadlift, 21X1
5-10 dual DB Z press
+
3 sets for total pressing reps:
3:00 of [300/250m row (or equivalent) + 9 moderate power cleans + max in remaining time tough upper press]
:60 rest
*your choice dips, wall walks, handstand push-ups, push-ups
+
3-5 sets:
8-16 bicep movement of choice
2-4/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):
2-2-1-1-1 back squats
2-2-1-1-1 strict supinated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
For time w/12:00 cap:
10 toes-to-bar
20 goblet walking lunge steps, light KB/DB
30 double-unders
15/30/45
20/40/60
+
5:00-10:00 coach-led mobility

Hinge & press strength + AMRAP couplet

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
2-2-2-1-1-1 power cleans
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups (strict or kipping)
+
AMRAP in 10:00:
200m row or equivalent
5/side tough single-arm DB or KB hang clean to overhead
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic/carries

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 overhead squat w/pause in hole
1 overhead squat
1 snatch balance
+
18:00 @ sustainable pace/effort:
15 calories – your choice bike/row/ski
150′ Farmer’s walk (3 x 25′ out & back)
15 push-ups
+
bis/tris!