Squat strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats, 2211
:20 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
2 1 & 1/4 front squats
6 scap pull-ups or 3/side single-arm scap pull-ups
+
AMRAP in 7:00:
3 dual DB thrusters
3 toes-to-bar
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 thruster, 155/105
1 muscle-up
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility

Partner work

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
40 row calories
10 handstand push-ups or 10 burpees
30 dual DB hang power cleans
10 handstand push-ups or 10 burpees
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
1 squat clean
OR
1 snatch pull
1 squat snatch
+
AMRAP in 12:00:
5 pull-ups
15 air squats
25 double-unders
OR
AMRAP in 12:00:
4 muscle-ups
12 alternating pistols
48 double-unders
+
5:00-10:00 coach-led mobility

Rest!

Weightlifting + WG intervals

2-3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
12:00 to build to a challenging hang power snatch or hang power clean double
+
5 sets for reps @ sustainable effort:
:60 wall walks
:60 of [1 deadlift + 1 power clean + 1 hang power clean]
:60 rest
*tough load w/your choice DB or barbell for the clean & lunge complex
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + partner couplet

3 rounds as warm-up:
9 pvc passthroughs
6 pvc overhead squats, 2211
3 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 front squats
5-15 unbroken toes-to-bar – if you have less than 5 unbroken TTB, use this time to work on improving your kip/timing/rhythm w/shortened range of motion reps
+
AMRAP in 15:00 w/a partner
15 wall balls
15 row calories
*partners trade off completed rounds
+
5:00-10:00 coach-led mobility