3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
5 back squats
5/side 3-point DB row
+
AMRAP in 10:00:
4 dual DB squats
6 toes-to-bar
24 double-unders
+
5:00-10:00 coach-led mobility

Partners choose-your-own-adventure

10:00 dynamic mobility work – coach-led
+
For time w/a partner:
210 single-arm DB hang clean to overhead
150 row calories
90 rower-facing burpees
*partition all work as desired, only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
1 snatch- or clean-grip deadlift, 31X1
4-6/side 3-point DB rows
+
For time w/12:00 cap:
60 calories – your choice
45 pull-ups
30 front squats, up to 115/75
+
5:00-10:00 coach-led mobility

Something Open-y + hinge & press accessory work

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
For total reps:
5:00 of [5 wall walks + 10 dual DB hang power cleans]
2:00 rest
5:00 of [10 alternating DB snatches + 10 T hand-release push-ups (or 10 handstand push-ups)]
+
3 sets for completion:
12-16 steps DB death march
6-8 dual DB Z presses
*both movements light & controlled throughout
+
5:00-10:00 coach-led mobility

Squat & pull strength + partner triplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
1 front squat – build to a max for the day
1 strict CTB pull-up – band-assist or weight as needed to make each rep challenging
+
AMRAP in 15:00 w/a partner:
3 dual DB squat cleans
6 pull-ups (CTB if smooth) or 3 bar muscle-ups
9 calories
*partners trade off completed rounds
+
5:00-10:00 coach-led mobility