Weightlifting tech/strength + chipper + accessory

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 power clean to overhead any way
+
For time w/10:00 cap:
48 dual DB deadlifts
36 dual DB hang power cleans
24 dual DB shoulder-to-overhead
+
3 sets:
10-15 band bicep curls
10-15 hanging knee raises
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
sets 1-5: upper gymnastics press tech
sets 6-10: upper gymnastics pull tech
sets 11-15: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap around the gym bear crawl
12 calories
2 laps around the gym bear hug carry w/med ball sand bag
12 calories
+
5:00-10:00 coach-led mobility

Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets of each):
3-4 hang squat snatch or hang squat clean
6-8 Australian CTB pull-ups w/a pause @ the top
+
Every 5:00 for 15:00 (3 sets):
:60 bar muscle-up, CTB pull-ups, or pull-ups
:60 continuous walking lunges
300m run
*pick a challenging pulling variation and light/moderate loading on the lunges (or can do them unloaded), then run hard!
+
3-5 sets:
:30/side plank
10 light band pull-aparts or face pulls
OR
mobility work

Upper press & single-leg hinge strength + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3 close-grip bench press (12-14″ between hands)
12 steps light/moderate dual DB death march
+
AMRAP in 8:00:
8 burpees
10 Russian kettlebell swings
14/12 calories
+
5:00-10:00 coach-led mobility work

Squat & upper pull maxes + run chipper

3 rounds as warm-up:
3 burpee pull-ups
9 pvc overhead squats
+
On a 15:00 clock:
build to a front squat max & strict weighted pull-up max
+
For time w/10:00 cap:
21 toes-to-bar
400m run
15 toes-to-bar
400m run
9 toes-to-bar
+
5:00-10:00 coach-led mobility

25.3!!!!!!