Overhead max + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
5/side kettlebell suitcase deadlift
+
10:00 to build to a shoulder-to-overhead max
+
AMRAP in 10:00:
3 power cleans
12 T hand-release push-ups
3 power cleans
36 double-unders
*you pick the weight
OR
For time w/10:00 cap:
100 double-unders
30 power cleans, 135/95
100′ handstand walk (2 x 25′ out & back)
+
5:00-10:00 coach-led mobility

Partner chippers

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
1200m run
100 wall balls
40 pull-ups
40 toes-to-bar
+
3:00 rest
+
1500m row
100 wall balls
50 burpees w/lateral hop over rower
*partners trade off all work as desired
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + DB complex

3 rounds as warm-up:
7 pvc passthroughs
7 pvc overhead squats
7 pvc good mornings
:30 relaxed hang from bar
+
Every :90 for 15:00 (10 sets):
1 solid power clean & jerk (any variation) or 1 soliid power snatch
+
10 rounds for time w/10:00 cap:
5 dual DB deadlifts
4 dual DB power cleans
3 dual DB front squats
*each round of 5/4/3 must be completed unboken
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10-20 hollow arch swings (baby kips)
:30 hollow rock
5 YTWs
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ continuous, sustainable effort:
2-3 wall walks OR 6-12 mat lengths handstand walk
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
60 double-unders
200m single-arm Farmer’s walk
+
5:00-10:00 coach-led mobility

Weightlifting/pull/run repeats + accessory work

3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 3:00 for 24:00 (8 sets):
1 hang squat clean or 1 hang squat snatch
4-8 strict pull-ups
200m run or equivalent bike/row/ski
*goal is to have at least :60 of rest each round, adjust pull-ups accordingly
+
3 sets not for time:
10-15/side band external rotations
10-15/side band internal rotations
10 scap push-ups

Push press max + EMOM + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
5/side kettlebell suitcase deadlift
+
10:00 to build to a push press max
+
Every :60 for 15:00 (5 sets of each):
1st: 15 Russian kettlebell swings
2nd: 5-15 handstand push-ups or perfect push-ups or 1-3 wall walks
3rd: :30 calories – your choice
+
3 sets not for time:
:30 arrested superman
:30 hollow hold