Upper press strength + intervals + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 light alternating DB snatches
:30 supine plank or table hold
+
12:00 to build to a moderate/tough close-grip bench press double
+
Every 5:00 for 3 sets:
12 power cleans/snatches
15 handstand push-ups/dips/push-ups
400m run or equivalent bike/row/ski if it’s raining
*adjust barbell load and push difficulty variation to allow for :60-:90 rest each round
+
3-5 sets:
12 bicep movement of choice
:10-:15/side top of side plank clamshell hold
OR
mobility work

Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats, 20X1
3 strict supinated pull-ups – band-assist or load as needed to make all sets unbroken but challenging
+
For time w/10:00 cap:
35 wall balls
25 pull-ups
35 wall balls
25 toes-to-bar
35 wall balls
+
5:00-10:00 coach-led mobility

Weightlifting strength + triplets

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating single-arm Russian kettlebell swings
+
12:00 to build to a heavy clean (your choice power/full) – can be a max if feeling good
+
AMRAP in 12:00:
2 wall walks
12 alternating DB snatches
2 wall walks
24 double-unders
OR
AMRAP in 12:00:
2 power snatches, 135/85
6 strict handstand push-ups
2 power snatches
24 double-unders
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :90 for 12:00 ( 8 sets)
1 power snatch
1 overhead squat
+
18:00 @ sustainable pace/effort:
200′ Farmer’s walk (4 x 25′ out & back)
15 calories – your choice bike/row/ski
10 V ups
+
bis/tris!

Something Murph-y

10:00 dynamic mobility work – coach-led
+
For reps w/a partner + a little individual bonus:
20:00 of [5 push-ups + 5 pull-ups + 5 push-ups + 15 air squats]
*partners trade off completed rounds
+
2:00 rest
+
1200m run
*everyone runs individually, no need to stay with your partner from the AMRAP
+
bis/tris/abs of choice or easy walk cool-down

Hinge & static press strength + triplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans from anywhere above the knees
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 10:00:
40/30 calories
20 Russian kettlebell swings
10 burpees
+
5:00-10:00 coach-led mobility