Weightlifting & pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 squat clean + 2 front squats (or 1 squat snatch + 2 overhead squats)
1 strict pronated pull-up – add load/assistance as needed to make each rep tough be full ROM
+
For time w/10:00 cap:
20 pull-ups
30 dual DB walking lunges, tough
400m run
30 pull-ups
20 dual DB walking lunges
+
5:00-10:00 coach-led mobility

Hinge & press strength + eewwww

2 rounds as warm-up:
20 alternating toe touches from plank
20 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 2:30 for 15:00 (6 sets):
2 clean-grip deadlifts, 21X1
4-8 dual DB/KB Z presses
+
For time w/7:00 cap:
9 dual DB Devil’s presses
15 dual DB power cleans
21 dual DB deadlifts
27 burpees
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 power clean
1 split jerk
*light loads w/emphasis on improving jerk tech
+
AMRAP in 15:00:
15 row or ski erg calories
3 wall walks
15 V ups
50′ sand bag or med ball bear hug carry
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
40 double-unders
200m run
[12 single DB box step-ups + 8 toes-to-bar]
*partners alternate completed movements throughout
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting testing + couplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
12:00 to build to a tough but solid power clean & jerk or power snatch single
+
For time w/12:00 cap:
12-9-6-3 dual DB Devil’s press
24/18 calories
*so 12/24, 9/24, 6/24, 3/24 (or 12/18, 9/18, 6/18, 3/18)
+
5:00-10:00 coach-led mobility

Gymnastics & jumping skill + aerobic & carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ easily sustainable effort:
200m run or 400′ shuttle run if raining
100′ tough carry of choice – Farmer’s walk, dual KB front rack, bear hug, overhead, mixed
20 calories – your choice bike/row/ski
100′ tough carry of choice – can be same as the first or differ
+
5:00-10:00 coach-led mobility