Pre-Open full-body strength + mixed sprint

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders or pogo jumps
+
Every 3:00 for 12:00 (4 sets):
4-3-2-1 back squats
3-2-1-1 strict pronated pull-ups – use band-assistance or add load as needed to make these unbroken & tough
+
Every 3:00 for 12:00 (4 sets):
4-3-2-1 snatch-grip deadlifts, moderate & smooth
4-6 dual DB Z press
+
For time:
10 sandbag or med ball ground to shoulder
15 sandbag or med ball squats
200m row or equivalent
+
5:00-10:00 coach-led mobility

A bunch of little intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (10 sets):
400′ shuttle run
4 power cleans or snatches, light/moderate singles
4 bar-facing burpees
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work

Squat & upper pull strength + chipper + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 walking lunges
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front or overhead squats
4-6/side 3-point DB rows
+
For time:
35 toes-to-bar
70 air squats
35 calories or 400m run outside
+
3-5 sets:
8-12 calf raises
8-12 tibialis raises
OR
5:00-10:00 coach-led mobility work

Weightlifting + couplet options + accessory

3 rounds as warm-up:
3 prisoner Kang squats
6-12 push-ups
:15-:30 active hang from bar (top of scap pull-up)
+
Every 2:30 for 15:00 (6 sets):
3-3-2-2-1-1 power cleans – can be touch-and-go or drop & reset
+
AMRAP in 8:00:
2 wall walks
4 deadlifts, up to 225/155
16 double-unders
OR
AMRAP in 8:00:
4 deadlifts, moderate/tough up to 275/175
8 handstand push-ups
32 double-unders
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility