Hinge & press strength + triplet

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
3-3-2-2-1-1 snatch-grip deadlift, 21X1
6-9 dual DB bench press
+
For time w/12:00 cap:
1-2-3-4-5 wall walks or 2-4-6-8-10 strict handstand push-ups
2-4-6-8-10 power cleans, light up to 135/95
10-20-30-40-50 double-unders
*so 1/2/10, 2/4/20, and so on…
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-4-2-2-2 back squats
2-2-1-1-1 strict pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
AMRAP in 7:00:
10 wall balls
7 toes-to-bar or 7 CTB pull-ups
4 shuttle runs (1 x 25′ out & back)
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic things

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 snatch
1 hang snatch from just below the knees
1 hang snatch from anywhere above the knees
+
15:00 @ moderate effort:
9 push-ups
12 Russian kettlebell swings
15 air squats
450′ shuttle run
+
bis/tris!

24.2

Full body strength + sprint

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every :90 for 12:00 (4 sets of each):
1st: 3 front squats
2nd: 6-9/side 3-point DB rows or pronated to supinated ring rows
+
Every :90 for 12:00 (4 sets of each):
1st: 3 clean pulls
2nd: 6-9 dual DB bench press
+
For time:
500m row or 500m ski erg or 1000m bike erg
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ easily sustainable effort:
500m row or equivalent
:30 hollow hold
1 lap bear hug carry
+
5:00-10:00 coach-led mobility