Hinge & static press strength + Open-y couplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5 touch-and-go clean-grip deadlifts w/controlled descent
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 7:00:
1 wall walk
2 power cleans, moderate up to 155/105
2/4
3/6
and so on…
OR
AMRAP in 7:00:
3 strict handstand push-ups
3 power snatches, 135/95
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility

Gymnastics skills + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
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:
1 lap Farmer’s walk
1 lap bear crawl
1 lap Farmer’s walk
1 lap bear hug carry
1 lap Farmer’s walk
500m row or equivalent
+
5:00-10:00 coach-led mobility

Weightlifting & scap strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 scap pull-ups or hollow arch swings
+
Every 2:30 for 15:00 (6 sets):
2-3 squat clean or squat snatch singles
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold or 1-2 pull-overs
+
AMRAP in 10:00:
200′ goblet walking lunges (4 x 25′ out & back)
50 goblet box step-ups
max in remaining time toes-to-bar or muscle-ups
+
3 sets:
15 band pull-aparts
5/side plank clamshell\s
OR
mobility work

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!