Weightlifting repeatability + Open-y triplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
5 pvc thrusters
+
Every :90 for 15:00 (10 sets):
1 squat snatch
OR
1 squat clean & jerk
*moderate/tough loads
+
AMRAP in 8:00:
8 thrusters, 115/75
24 double-unders
4 bar muscle-ups
24 double-unders
OR
AMRAP in 8:00:
8 pull-ups (CTB if fairly efficient)
16 wall balls
32 double-unders
+
5:00-10:00 coach-led mobility

Skill + easy aerobic

For completion as warm-up:
15m toe walk
15m heel walk
5/side quadruped thoracic rotations
:30 relaxed hang from bar
10 slow goblet squat curl to halos
+
Every :60 for 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
3 sets for completion @ easy/steady effort:
6:00 of [30 calories row/ski/bike + 30m walking lunges + 30m/side Farmer’s walk + 30m bear crawl]
3:00 rest
+
5:00-10:00 coach-led mobility

Press/hinge/cal AMRAP + accessory work

2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner good mornings
+
5:00 to build to a moderate power clean or power snatch single for the day – nothing maximal, just want the bar to feel a bit lighter during the next piece…
+
5 sets for total reps:
:60 strict handstand push-ups or perfect push-ups – chest & only chest touching ground at the bottom, no pause down there, solid plank position throughout
:60 power cleans or power snatches, heavy enough that singles are required throughout
:60 calories – your choice
:60 rest
+
3 sets not for time:
20 bent-over band pull-aparts
:30 hollow hold
+
5:00-10:00 coach-led mobility

Back squat & pull stength + squat/pull couplet EMOM

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
:10-:20 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 3 back squats, 20X1 – building to a tough final set
2nd: 1-2 strict pull-ups – band assist, CTB, and/or weighted to allow for tough reps in that range
+
Every :90 for 15:00 (5 sets of each):
1st: 8 alternating single DB box step-ups + 6 toes-to-bar (or 3 bar muscle-ups)
2nd: 8 single DB squats + 6 toes-to-bar (or 3 bar muscle-ups)
*goal is completion of each couplet in roughly :45
*DB can be held in any fashion for the squats as long as only 1 hand is touching it
+
5:00-10:00 coach-led mobility

Clean & press strength + hinge/push couplet

3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
5 scap push-ups
10 Russian kettlebell swings
+
Every :90 for 15:00 (5 sets of each):
1st: 3-4 clean-grip deadlifts, 40X1 – so touch-and-go
2nd: 3-4 dual DB Z presses, 40X1
+
AMRAP 7:00:
7 power cleans
7 shoulder-to-overhead
*your choice on load today, can go light and make this a burner or heavy to make it a grind…
OR
For time w/7:00 cap:
49 power cleans, 95/65
49 handstand push-ups
+
5:00-10:00 coach-led mobility

Partner PU/WB/DU

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
5 pull-ups – CTB if proficient enough to do quick singles
10 wall balls
20 double-unders
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down