Weightlifting repeatability + Open-y triplet
3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
5 pvc thrusters
+
Every :90 for 15:00 (10 sets):
1 squat snatch
OR
1 squat clean & jerk
*moderate/tough loads
+
AMRAP in 8:00:
8 thrusters, 115/75
24 double-unders
4 bar muscle-ups
24 double-unders
OR
AMRAP in 8:00:
8 pull-ups (CTB if fairly efficient)
16 wall balls
32 double-unders
+
5:00-10:00 coach-led mobility