Weightlifting + WGM intervals

2 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a challenging hang power snatch or hang power clean triple
+
4 sets for total reps @ sustainable effort:
:60 row/bike/ski calories
:60 alternating DB power cleans or alternating DB power snatches, tough
:60 burpees w/lateral hop over the DB
:60 row/bike/ski calories
:60 rest
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + partner couplet

2 rounds as warm-up:
12 pvc passthroughs
6 pvc overhead squats, 2211
6 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-4 front squats, 22X1
1-2 strict supinated pull-ups (weighted or band-assisted as needed to make 1-2 challenging)
+
For time w/a partner w/15:00 cap:
120 wall balls
1200m run or 120 row calories
*partners trade of every 20 wall balls and 200m run (or every 20 row calories if opting for the row)
+
5:00-10:00 coach-led mobility

Hinge & overhead strength + couplet

3 rounds as warm-up:
1 wall walk w/:05-:10 @ top
3/side single-leg prisoner good mornings
15-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 push jerk
*build to a heavy final 1-2 sets
+
AMRAP in 7:00:
3 dual DB Devil’s presses
5 dual DB hang power cleans
7 dual DB deadlifts
+
5:00-10:00 coach-led mobility

Partner work

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
5 pull-ups
10 push-ups
150m row
20 air squats
25 double-unders
*partners trade off completed movements
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + hinge/press

3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 clean-grip deadlifts, 31X1
OR
2 snatch-grip deadlifts, 31X1
+
3 rounds for time w/10:00 cap:
5-10-15 wall walks
30 moderate/tough Russian kettlebell swings
*so 5/30, 10/30, 15/30
OR
2-4-6-8-10-12 for time w/10:00 cap:
Mat lengths handstand walk (1 out & back, 2 out & back, and so on…)
Power cleans, 185/125
+
5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
10-20 alternating KB/DB pull throughs
10-20 hollow arch swings (baby kips)
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
15:00 @ easily sustainable effort:
1/side Turkish get-up
1 lap/side single-arm Farmer’s walk, tough
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility