Squat & upper pull strength + triplet + accessory

3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
2 wall walks or :30 handstand hold against wall or 2-3 mat lengths handstand walk
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 20X1
3-2-1-1-1 unbroken strict pronated pull-ups – weight or band-assist as needed to make doubles tough each set
+
AMRAP in 7:00:
1 pull-up
1 toes-to-bar
4 goblet or sandbag walking lunges
2/2/8
3/3/12
and so on…
OR
AMRAP in 7:00:
1 muscle-up
2 pistols
2/4
3/6
and so on…
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Press & hinge strength + triplet

3 rounds as warm-up:
10 alternating dead bugs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
5 bench press, 30X1
5/side single-arm DB crossbody Romanian deadlift, 3010
+
AMRAP in 8:00:
2 L arm DB hang clean to overhead, moderate/tough
2 R arm DB hang clean to overhead
12 double-unders
4/4/24
6/6/36
and so on…
+
5:00-10:00 coach-led mobility work

Weightlifting tech + press/hinge chipper + accessory

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 power clean
1 hang power clean from anywhere above the knees
1 shoulder-to-overhead
+
For time w/10:00 cap:
9 wall walks or mat lengths handstand walk
15 deadlifts, up to 155/225
21 push-ups
27 deadlifts
33 bar-facing burpees
+
3-5 sets:
10-14 alternating DB curls
10-14 band face pulls
OR
5:00-10:00 coach-led mobility