Hinge & press strength + chipper

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):
4 snatch-grip deadlifts, 21X1
4-5 dual DB/KB Z press
+
For time w/12:00 cap:
24 burpees
36 calories – your choice row/bike/ski
48 alternating DB snatches
24 burpees
36 calories
96 double-unders
+
5:00-10:00 coach-led mobility

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):
3-2-1-1-1 back squats, 20X1
3-6 bent-over dual DB/KB rows
+
AMRAP in 10:00:
5 pull-ups (CTB if proficient enough to do quick singles)
10 wall balls
150′ shuttle run (3 x 25′ out & back)
+
5:00-10:00 coach-led mobility

Weightlifting tech work + other stuff

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :60 for 12:00 (12 sets):
1 power clean
1 push jerk
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
AMRAP in 16:00:
300′ shuttle run
100′ Farmer’s walk
10 T hand-release push-ups
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
600m row or equivalent
40 double-unders
20 single-arm DB hang clean-to-overhead
*partners must trade out every :60
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + chipper

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):
4-3-2-2-2 front squats, 20X1
3-2-1-1-1 strict pronated pull-ups – band-assist or add weight as needed to make all sets/reps challenging but solid
+
For time w/7:00 cap:
45 front squats, moderate up to 135/85
45 toes-to-bar
*partition as needed to get best time
OR
For time w/7:00 cap::
21 muscle-ups – your choice bar/ring
21 squat cleans, moderate up to 185/125
*partition as needed to get best time
+
5:00-10:00 coach-led mobility