Big partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
100/90/80 (MM/MF/FF) calories
600′ Farmer’s walk
300′ walking lunges, light/moderate single ball/bag/KB/DB held @ shoulder/back
100/90/80 calories
150 wall balls
75 toes-to-bar
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + up & down couplet + accessory

3 rounds as warm-up:
10 pvc hang muscle cleans
5 pvc push jerks
:15-:30 hollow hold
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
min 1-5: 1 clean-grip deadlift + 1 power clean + 1 shoulder-to-overhead
min 6-10: 1 power clean + 1 shoulder-to-overhead
min 11-15: 1 power clean
+
1-2-3-4-5-6-7-6-5-4-3-2-1 for time w/10:00 cap:
Deadlifts, up to 225/145
Strict handstand push-ups or T hand-release 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

Weightlifting & upper pull strength + AMRAP intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters or overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
4-3-2-1-1 squat cleans or squat snatches
4-6 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
4 rounds for reps:
:40 pull-ups or CTB pull-ups or bar muscle-ups
:20 rest
:40 air squats
:20 rest
:40 calories
:20 rest
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 bicep curls – any variation
OR
mobility work

Hinge & isometric shoulder strength + chipper + accessory

3 rounds as warm-up:
10 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 handstand hold or a little handstand walking
+
For time w/10:00 cap:
800m run
50 alternating DB snatches
20 burpees w/lateral hop over the DB
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work

SL knee & upper pull strength + ascending couplet + accessories

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating front rack lunges
3-4 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
AMRAP in 7:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on, adding 3 to the TTBs & 6 to the wall balls each round…
+
3 sets:
10-15 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15-20 tibialis raises
OR
5:00-10:00 coach-led mobility work