Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
3 touch-and-go clean-grip deadlifts
3-5/side single-arm DB Z press
+
AMRAP in 12:00:
2 wall walks
4 burpees
9 calories
12 Russian kettlebell swings
OR
AMRAP in 12:00:
4 power cleans, 185/125
8 strict handstand push-ups
12 calories
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery + accessory

3 rounds as warm-up:
:30 bottom of squat hold
3 table hold to L-sit
15 light Russian kettlebell swings
+
Every :60 for 10:00 (10 sets):
2 hang cleans or hang snatches from just above the knees
*light/moderate & crisp
+
5 rounds (so 20:00) @ easily sustainable effort:
:60 bike
:60 plank
:60 row
:60 single-unders
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a parter:
8 toes-to-bar
5/side single-arm DB thrusters
14/12 row calories
*partners alternate completed rounds – harder row than normal, push it and then use your partner’s work time to recover as much as possible…
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts
2 power snatches
1 hang power snatch
+
For time w/12:00 cap:
3 rounds of [9 deadlifts + 9 bar-facing burpees]
3 rounds of [7 deadlifts + 7 bar-facing burpees]
3 rounds of [5 deadlifts + 5 bar-facing burpees]
*light DL up to 135/95
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 for max accumulated hang:
max 2-arm hang from bar
1 lap around the gym bear crawl or 1 lap around the gym dual DB/KB overhead carry
400m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility

Weightlifting + intervals + accessory

3 rounds as warm-up:
6 slow alternating bird dogs
6 slow alternating dead bugs
6 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 squat snatch or 1 power snatch + 1 overhead squat
+
5 sets for total load:
2:00 of [12/9 calories + 12 dual DB walking lunges (or alternating pistols) + max in remaining time tough upper pulls (pull-up/CTB/BMU/RMU]
:60 rest
+
3-5 sets:
8-10 alternating DB curl & press
:20 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows