Weightlifting & press strength + AMRAP intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle snatches
+
Every 3:00 for 12:00 (4 sets of each):
4-3-2-1 hang power cleans or hang power snatches
4-8 dual DB Z press
+
4 sets for total calories:
3:00 of [400′ shuttle run + 8 moderate/tough deadlifts + max calories in remaining time]
:60 rest
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work

SL knee & upper pull strength + chipper + accessories

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 alternating prisoner tall kneeling to standing
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
10 alternating front rack reverse lunges
2 strict pronated pull-ups – weight/assist as needed to make each set tough
+
AMRAP in 8:00:
2 bar muscle-ups or 4 toes-to-bar
8 wall balls
16 double-unders
+
3-5 sets:
12 calf raises
12 tibialis raises
OR
5:00-10:00 coach-led mobility work

Hinge & isometric shoulder strength + triplet chipper + accessory

3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
For time w/12:00 cap:
15 wall walks or mat lengths handstand walk
750m row or 600m run
45 Russian kettlebells swings or 15 tough sandbag or med ball ground-to-/over-shoulder
+
accumulate 2:00 hang from bar – 1-arm if possible!
+
coach-led mobility work

Big partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m run
30 single DB box step-ups
20 pull-ups or 10 bar muscle-ups (1 BMU = 2 pull-ups)
*partners complete the run together but split all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down