Weightlifting tech/strength + couplet

3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 push-ups
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 power snatch
1 hang power snatch from just below the knees
+
For time w/9:00 cap:
30 power cleans, up to 135/85
30 bar-facing burpees
OR
For time w/9:00 cap:
30 power snatches, 135/85
30 handstand push-ups
+
5:00-10:00 coach-led mobility

WGM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 5:00 for 30:00 (6 sets):
3 front squats from the ground
9 toes-to-bar
300m run or equivalent rows/ski/bike
*goal is tough/heavy work on the barbell, smooth gymnastics, and a fast run – should have at least 2:00 of rest each set
+
3-5 sets:
7-10 bicep curls
7-10 tricep presses
*any variation works
OR
mobility work

Weightlifting strength + AMRAP

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a heavy complex of 1 deadlift + 1 power clean + 1 shoulder-to-overhead
+
AMRAP in 10:00:
5 dual DB hang clean to overhead
500′ shuttle run (10 x 25′ out & back)
10/500′
15/500′
and so on…
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + chipper

2 rounds as warm-up:
5 pull-ups
10 push-ups
15 air squats
+
15:00 to build to both a heavy back single and weighted pull-ups max
+
For time w/12:00 cap:
100 dual DB or sand sand bag walking lunge steps
100/80 calories
+
5:00-10:00 coach-led mobility

Butterball 5K Run!

Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
2 front squats
4-8/side 3-point DB rows or single-arm ring rows
+
21-15-9 for time w/9:00 cap:
Dual DB thrusters, moderate
Pull-ups
OR
9-7-5 for time w/9:00 cap:
Thrusters, 135/85
Muscle-ups – your choice ring or bar
+
5:00-10:00 coach-led mobility