Weightlifting & press strength + MWG intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
2 hang power cleans or hang power snatches
4-6 dual DB Z press
+
5 rounds for reps:
2:00 of [400′ shuttle run + 12 Russian kettlebell swings + max in remaining time push-ups or handstand push-ups]
:60 rest
*400′ = 8 x 25′ over & back
*moderate/tough KB that you can still do 12 unbroken
+
3-5 sets:
:30/side plank
OR
mobility work

Squat & upper pull strength + ascending triplet + accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 front squats
6-9/side 3-point DB row
+
For time w/11:00 cap:
22/18 calories
20 pull-ups or 9 bar muscle-ups
18 alternating goblet reverse lunges
:60 rest
18 alternating goblet reverse lunges
20 pull-ups or 9 bar muscle-ups
22/18 calories
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Hinge & upper press isometric strength + ascending triplet + hang

3 rounds as warm-up:
5/side single-leg prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
AMRAP in 7:00:
1 power clean
2 deadlifts
3 handstand push-ups or 3 burpees w/lateral hop/step over the bar
2/4/6
3/6/9
and so on…
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work

Partner intervals

10:00 dynamic mobility work – coach-led
+
5 rounds for total reps:
4:00 of [500/450/400m (MM/MF/FF) row + 20 toes-to-bar + max in remaining time wall balls]
2:00 rest
*split all work as desired with only 1 partner working at a time
*can sub ski erg or 1000/900/800m bike erg for the row
*can sub V ups for toes-to-bar
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + buy-in couplet options + accessory

3 rounds as warm-up:
10 pvc hang muscle snatches
5 pvc overhead squats
:15-:30 hollow hold
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
min 1-5: 3 hang power cleans
min 6-10: 2 hang power cleans
min 11-15: 1 hang power clean
+
AMRAP in 6:00:
750/675m row or ski erg or 1500/1350m bike erg
max in shoulder-to-overhead, up to 135/95
*sub in dual DB if front rack w/a barbell limits your ability to get “comfortable” reps
OR
AMRAP in 6:00:
24 power snatches, 135/95
max in remaining time strict handstand push-ups
+
3 sets:
a few alternating single-leg toes-to-bar?
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility