Weightlifting + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
1 squat clean
OR
1 snatch pull
1 squat snatch
+
AMRAP in 12:00:
5 pull-ups
15 air squats
25 double-unders
OR
AMRAP in 12:00:
4 muscle-ups
12 alternating pistols
48 double-unders
+
5:00-10:00 coach-led mobility

Rest!

Weightlifting + WG intervals

2-3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
12:00 to build to a challenging hang power snatch or hang power clean double
+
5 sets for reps @ sustainable effort:
:60 wall walks
:60 of [1 deadlift + 1 power clean + 1 hang power clean]
:60 rest
*tough load w/your choice DB or barbell for the clean & lunge complex
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + partner couplet

3 rounds as warm-up:
9 pvc passthroughs
6 pvc overhead squats, 2211
3 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 front squats
5-15 unbroken toes-to-bar – if you have less than 5 unbroken TTB, use this time to work on improving your kip/timing/rhythm w/shortened range of motion reps
+
AMRAP in 15:00 w/a partner
15 wall balls
15 row calories
*partners trade off completed rounds
+
5:00-10:00 coach-led mobility

Hinge & overhead strength + couplet

3 rounds as warm-up:
1 wall walk w/:05-:10 @ top
3/side single-leg prisoner good mornings
15-30 single-unders
+
Every 3:00 for 15:00 (5 sets):
1 power clean
2 split jerks
*continued emphasis on improved positions & speed
+
For time w/10:00 cap:
30 ground-to-overhead, moderate
150 double-unders
*can partition all work as desired or go straight through with the goal of getting through all 180 reps as quickly as possible or completing as many reps as possible within the 10:00 cap
*if proficient in both movements select the heaviest load that still allows you a chance to complete the work within the time cap
+
5:00-10:00 coach-led mobility

Partner Jackie

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
1000m row
50 thrusters, 45/35 or light DBs
30 pull-ups – CTB if fairly proficient
*partners trade off as desired throughout
+
bis/tris/abs of choice or easy walk cool-down