3 rounds as warm-up:
:15 hang from bar
5 air squats w/alternating reach overhead
+
10:00 to build to a shoulder press max
+
3 rounds @ increasing effort w/15:00 cap:
400m run
21 kettlebell swings
12 burpees
+
5:00-10:00 coach-led mobility work

notes: goal is to negative split the triplet (faster each round) – find ways to slow down the first round, particularly if you have a tendency to drop off on things like this…

3 sets as warm-up:
:10-:20 relaxed hang from bar
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
1 back squat, build to a tough final single
:05-:20 chin-over-bar hold (CTB hold if those are easy)
+
For time w/7:00 cap:
9-8-7-6-5-4-3-2-1 toes-to-bar
2-4-6-8-10-12-14-16-18 wall balls
OR
AMRAP in 7:00:
3 hang squat cleans, 135/95
3 toes-to-bar
6 hang squat cleans
6 toes-to-bar
9 hang squat cleans
9 toes-to-bar
and so on adding 3 reeps to each movement
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
5:00 pvc/empty/light jerk tech work, just a few reps every :60
+
Every 3:00 for 15:00 (5 sets of each):
1 power clean
1 hang power clean from just below the knees
1 hang power clean from anywhere above the knees
3-4/side single-arm DB floor press
OR
Every 3:00 for 15:00 (5 sets):
1 power clean
1 hang power clean
1 push jerk
1 split jerk
*all sets moderate and crisp, likely @ 60-70% of a max
+
3 sets for total reps:
2:00 of [200m run + max Devil’s presses in remaining time]
2:00 rest
+
5:00-10:00 coach-led mobility

notes: clean & jerk for the strength work only if you’re already proficient overhead, otherwise the greater long-term benefit will come from the complex/press pairing

10:00 dynamic mobility work – coach-led
+
12 rounds for total calories w/partner:
2:00 of [5 strict pull-ups + 10 single DB box step-ups + row calories in remaining time]
*partners trade of 2:00 intervals so that each complete 6 rounds
+
easy walk cool-down or coach-led mobility

2 rounds as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5/side single-leg prisoner good mornings
+
Every 2:30 for 15:00 (6 sets):
3 snatch-grip Romanian deadlifts to just below the knees, 3111
:15-:30 supine plank
OR
1 snatch-grip Romanian deadlift to just below the knees
1 hang snatch pull from just below the knees
1 hang power snatch from just below the knees
:15-:30 supine plank
+
AMRAP in 8:00:
4 power cleans
8 T hand-release push-ups
4 deadlifts
8 T hand-release push-ups
*up to 155/105
+
5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy effort:
500m row or 450m ski erg or .65 mile Echo Bike
:30 T superman
3/side Turkish get-up
:30 plank march
+
5:00-10:00 coach-led mobility