Squat strength + row/core/jump triplet + calves/shoulders accessories

3 rounds as warm-up:
:05-:10/side single-arm hang from bar
5 pvc Kang squats
:20 hollow rock
+
Every 3:00 for 15:00 (5 sets):
5 front squats from the ground – full clean counts as 1st rep
+
3 rounds for time w/12:00 cap:
300/250m row
15 pull-ups
45 double-unders
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 coach-led mobility work

Upper push/pull strength + shuttle & burpee intervals + lower leg accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 shoulder press, 11X1
3 weighted strict pronated pull-ups, 11X0
+
5 sets for reps:
2:00 of [400′ shuttle run (or 250/200m row) + max in remaining time line-facing burpees]
:60 rest
+
3-5 sets:
:30 hollow hold
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Hinge strength + squat & hinge ladder + accessory

3 rounds as warm-up:
5 scap pull-ups
5-10 push-ups
2-3 standing vertical jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts w/:02 descent – can re-set or touch-and-go if you’re comfortable/efficient
+
AMRAP in 7:00:
3 goblet squats
6 Russian kettlebell swings
9 goblet squats
12 Russian kettlebell swings
15 goblet squats
18 Russian kettlebell swings
21 goblet squats
and so on…
+
accumulate 2:00 in a relaxed hang from bar

Weightlifting tech + quick couplet options + ab accessories

3 rounds as warm-up:
5 pvc hang muscle snatches
5 pvc pass throughs
5-10 scap pull-ups
+
Every :90 for 15:00 (10 sets total):
1 hang power snatch from anywhere above the knees
1 hang power snatch from below the knees
1 power snatch
+
21-15-9 for time w/6:00 cap:
Power cleans, up to 95/65
Burpees w/lateral jump/step over the bar
OR
10 round for time w/6:00 cap:
3 ground-to-overhead, 135/95
3 bar-facing burpees
+
accumulate :90 hollow hold
OR
5:00-10:00 coach-led mobility