Weightlifting & upper pull strength + triplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
5 sets:
:60 of [5-4-3-2-1 front squats or overhead squats from the ground + max in remaining time pull-ups, CTB pull-ups, toes-to-bar, or muscle-ups]
2:00 rest
*full clean/snatch counts as first rep
*so 5 reps on the 1st round, 4 on the 2nd, 3 on the 3rd, 2 on the 4th, and 1 on the 5th
+
AMRAP in 10:00:
500m row or equivalent bike/ski
35 wall ball on shoulder squats
20 V ups
+
3-5 sets:
10 band bicep curls
10 band tricep pressdowns
OR
mobility work

Weightlifting tech + triplet AMRAP

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every :90 for 15:00 (10 sets):
1 power clean & jerk OR 1 power snatch
+
AMRAP In 10:00:
10 burpees
20 Russian kettlebell swings
40 double-unders
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + partner chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 12:00 (4 sets):
2 1 & 1/4 back squats
1 strict pronated pull-up – add load or assist as needed to make all sets tough
+
For time w/a partner:
100 pull-ups
200 wall balls
100 row calories
*partition as desired, but split all work as desired w/only 1 working at a time
+
5:00-10:00 coach-led mobility