Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
5 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):
6 front squats, 20X1
2-3 unbroken strict pronated pull-ups – weight or band-assist as needed to hit at least 2 tough reps each set
+
AMRAP in 7:00:
3 CTB pull-ups
3 dual DB squats or sand bag squats
6/6
9/9
and so on, adding 3 to each every round
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 push-ups
:15 T superman hold
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlift, 21X1
6-9 dual DB bench or floor press
+
3 rounds for time w/12:00:
18/15 calories – your choice
18 alternating DB snatches
36 double-unders
+
5:00-10:00 coach-led mobility work

3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 pvc overhead squats
+
15:00 to build to a clean max – any variation
+
21-15-9 for time w/10:00 cap:
Deadlifts, light up to 225/155
Bar-facing burpees
+
3-5 sets:
12-16 alternating DB curls
12-16 band face pulls
OR
5:00-10:00 coach-led mobility