Single-leg/single-arm strength + classic triplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5-10 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating reverse lunges w/barbell on back
6-8 alternating DB rows from plank
+
3 rounds for time w/12:00 cap:
15 toes-to-bar
30 wall balls
60 double-unders
+
3-5 sets:
10 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Weightlifting tech + triplet + accessory

3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 scap pull-ups or strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean
1 jerk – split or push
+
AMRAP in 10:00:
2 wall walks or mat lengths handstand walk
6 deadlifts, moderate up to 225/155
10 calories – your choice
+
8 sets:
:20 hanging knee raise hold or hollow hold
:10 rest
+
coach-led mobility

Partner work!

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
40/32 calories
400′ walking lunges w/single DB/KB held anywhere
40/32 calories
100 pull-ups
40/32 calories
100 goblet squats
40/32 calories
400m run together
40/32 calories
*split all in-gym work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Upper press strength + triplet + accessory

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 bench press, 30X1
12 band face pulls
+
5 rounds for time w/10:00 cap:
16 DB hang snatches – switch arms as desired
8 burpees over the DB
8-16-24-32-40 double-unders
+
3-5 sets:
12 alternating DB curl & press
OR
5:00-10:00 coach-led mobility