Weightlifting + triplet AMRAP
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts
2 power cleans
1 hang power clean
*perform as a touch-and-go complex
+
AMRAP in 10:00:
5 toes-to-bar
10 light DB or barbell shoulder-to-overhead
15 air squats
OR
AMRAP in 10:00:
2 ring muscle-ups
4 handstand push-ups
8 wall balls
+
5:00-10:00 coach-led mobility