SA/SL strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
6-8/side single-arm DB bench or floor press
12 light dual DB/KB death march steps
+
AMRAP in 10:00:
10 burpees
400′ shuttle run
+
3-5 sets:
10-15 bicep movement of choice
10-15 light tricep band pressdowns
OR
mobility work

Squat & upper pull strength + intervals

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
3 strict pronated pull-ups, as tough as possible
+
3 rounds for time w/9:00 cap:
15 toes-to-bar
30 dual DB walking lunges
+
5:00-10:00 coach-led mobility

Weightlifting strength + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
12:00 to build to a ground-to-overhead max
+
6 sets for total reps:
2:00 of [6 burpees + 12 Russian kettlebell swings + 24 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic things

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 12:00 (8 sets):
1 power clean
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
16:00 @ moderate effort:
max 2-arm hang from bar
max plank
400m row
400′ shuttle run
+
bis/tris!

Partner things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00:
station 1: 250m row or ski erg
station 2: 200m run
station 3: 5 pull-ups + 10 wall balls
*partners trade off completed stations
+
bis/tris/abs of choice or easy walk cool-down

Hinge & 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):
6-5-4-3-2 clean-grip deadlifts, 31X1
2-3 wall walks or 2-3 mat lengths handstanding walk or 6-9 strict handstand push-ups
+
AMRAP in 12:00:
6/side single-arm DB hang clean to overhead
12/9 calories
24 double-unders
+
5:00-10:00 coach-led mobility