Weightlifing tech + aerobic recovery

3 rounds as warm-up:
:30 bottom of squat hold
:30 table hold
15 light Russian kettlebell swings
+
Every :90 for 12:00 (8 sets):
3 hang cleans or hang snatches from just above the knees
*moderate & crisp
+
2 sets:
3:00 bike
3:00 row
3:00 of [10 box step-ups + :30 plank on ground or rings + 50 single-unders]
+
bis/tris!

Well this looks like a bit of a mess…

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/28:00 cap:
80 alternating DB hang clean to overhead
400m run
40 handstand push-ups or T hand-release push-ups
400m run
60 alternating DB snatches
400m run
40 handstand push-ups or T hand-release push-ups
400m run
40 dual DB Devil’s press
*all work traded off as desired (including the runs this week)
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + AMRAP

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):
1 back squat
2-3/side 3-point DB rows
+
AMRAP in 10:00:
5 CTB pull-ups
10 dual DB squats
20 double-unders
+
5:00-10:00 coach-led mobility

Gymnastic skill + aerobic stuff

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
400m run, 500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech or pistol progressions
+
15:00 @ sustainable effort:
2 laps around the gym single-arm DB/KB Farmer’s walk – switch
:20 L-sit hold accumulation
2 laps around the gym single-arm KB front rack carry
200m run or equivalent bike/row/ski
*switch sides as needed on both carries but don’t put it down again on either
*likely different loads for each carry
+
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):
2 hang power cleans
+
5 sets for total calories:
2:00 of [5 bar-facing burpees + 7 deadlifts (light up to 135/95) + 5 bar-facing burpees + calories in remaining time]
:60 rest
+
3 sets:
20 alternating DB curl & press
:20 hollow hold – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Squat & pull strength + chipper

3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 3:00 for 15:00 (6 sets):
3 hang squat snatches
3 strict pull-ups – weight/assist as needed to make each set challenging but solid
+
For time w/10:00 cap:
45 toes-to-bar
90 wall balls
135 double-unders
+
5:00-10:00 coach-led mobility