Squat & upper pull strength + interval AMRAPs

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-4 back squats
4-6 dual DB/KB bent-over rows
+
5 rounds for total wall ball reps:
2:00 of [20/16 calories + wall balls in remaining time]
*no set break again between 2:00 rounds, so this will be 10:00 total
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic/carries

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 snatch from anywhere above the knees
+
15:00 @ moderate effort:
200′ Farmer’s walk
400′ shuttle run
60 single-unders or double-unders
+
bis/tris!

Things with a partner

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
1500m row
50 burpees
50 dual DB hang power cleans
50 dual DB shoulder to overhead
*partners split all work as desired w/only 1 working at a time
*same weight for both DB movements
+
bis/tris/abs of choice or easy walk cool-down

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):
3-5 front squats, 20X1
3-5 strict pronated pull-ups – band-assist or add weight as needed to make 3-5 unbroken reps challenging but solid
+
9-15-21 for time w/7:00 cap:
Front squats, moderate up to 115/75
Toes-to-bar
OR
5-7-9 for time w/7:00 cap::
Muscle-ups – your choice bar/ring
Squat cleans, moderate up to 185/125
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
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:
2 laps around the gym bear crawl
4 laps around the gym Farmer’s walk
6 laps around the gym bag/ball carry
Row or equivalent in remaining time
+
5:00-10:00 coach-led mobility

Weightlifting tech + AMRAP intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 12:00 (8 sets):
1 clean pull
1 power clean
*moderate loading that allows for good positions and hip extension on the pulls
+
3 rounds for total reps:
:60 wall walks or wall-facing handstand push-ups
:60 power clean or power snatch – moderate load up to 135/95
:60 calories – your choice
2:00 rest
*
+
3 sets:
8-12 bicep movement of choice
:15-:30/side star plank
OR
mobility work