Back squat & pull strength + triplet

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
+
Every 3:00 for 15:00 (5 sets):
5 1 & 1/4 back squats
5 unbroken strict pronated pull-up – weight/assist as needed
+
10:00 @ sustainable effort:
10 toes-to-bar
10 dual DB alternating reverse lunges, tough
40 double-unders
+
5:00-10:00 coach-led mobility

Press max + choose your own adventure + accessory

3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
10 alternating toe touches from plank
5 slow prisoner good mornings
+
10:00 to build to a shoulder press max
+
3 rounds for time w/10:00 cap:
25 movement 1
25 movement 2
*pick any 2 of Russian kettlebell swings, burpees, and calories and complete 3 rounds of 25 each as quickly as possible
+
3 sets not for time:
5-10/side single-leg/-arm crossbody Romanian deadlifts
:30 hollow hold

Partner row/WB

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
75 row calories
150 wall balls
75 row calories
150 wall balls
75 row calories
*partners trade off all work as desired
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting tech + DU/G2O

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
:30 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: 2-3 wall walks, slow & controlled
+
AMRAP in 10:00:
30 double-under
5 dual DB deadlifts
5 dual DB hang power cleans
5 dual DB shoulder-to-overhead
OR
For time w/10:00 cap:
180 double-unders
15 deadlifts, 185/125
12 power cleans, 185/125
9 shoulder-to-overhead, 185/125
+
5:00-10:00 coach-led mobility

Skill + aerobic 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
:30 arrested superman
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
20:00 @ continuous, sustainable effort:
6 alternating light Turkish get-ups OR 6-12 mat lengths handstand walk
1 lap dual KB front rack or ball/bag bear hug carry
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
+
5:00-10:00 coach-led mobility

Squat/burpee/cyclical repeats + accessory work

3 rounds as warm-up:
3 YTW
3/side side lying windmills
3 slow prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 24:00 (6 sets):
1 squat clean or 1 squat snatch
5 bar-facing burpees
200m row or equivalent ski/bike
+
3 sets not for time:
15 light band pull-aparts
:15/side star plank