Hinge & press strength + triplet

3 rounds as warm-up:
10 hollow rocks
10 alternating DB snatches
30 single-unders
+
Every 3:00 for 15:00 (5 sets):
3 power clean singles (so drop & reset each rep)
4-6 dual DB floor presses, 40X1
+
AMRAP in 10:00:
3 ground-to-overhead, up to 135/95
5 bar-facing burpees
15 double-unders
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
24′ (2 mat lengths out & back) single-am DB overhead walking lunges – switch arms at any point
16 calories
8 toes-to-bar
*partners alternate completed movements
+
bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:00 for 12:00 (6 sets):
1 snatch
OR
1 clean
*full or power
+
6:00 rest
+
AMRAP in 12:00:
12 T hand-release push-ups
12 row calories

OR

same warm-up
+
AMRAP in 12:00:
Handstand push-ups, row 18 calories every time you break
+
6:00 rest
+
12:00 to build to a heavy snatch or clean
+
5:00-10:00 coach-led mobility

For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
5 table hold to L-sit
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples?)
+
15:00 @ sustainable effort:
10 alternating DB snatches
10 calories – your choice
15 sit-ups w/fingertips touching temples throughout
10 calories
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
12:00 to build to a challenging thruster
+
For time w/12:00 cap:
150 wall balls
+
5:00-10:00 coach-led mobility work