Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
5/side single-arm kettlebell suitcase deadlifts
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Every 2:30 for 15:00 (6 sets of each)
2 power cleans or 2 power snatches
a few dips (ring or bar) or :10-:30 top of dip support
+
AMRAP in 9:00:
9 burpees or strict handstand push-ups
12 alternating DB snatches
30 double-unders
+
5:00-10:00 coach-led mobility

Squat & pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
3 front squats
3-6 strict pull-ups (can load/assist as needed to make them unbroken) or tough ring rows
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For time w/7:00 cap:
45 toes-to-bar
30 front squats, up to 95/65 or equivalent feel w/DBs
15 thrusters
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
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Every :90 for 15:00 (10 sets):
1 push jerk
1 split jerk
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AMRAP in 15:00:
200m row or ski erg
300′ shuttle run (6 x 25′ out & back)
40 single-unders
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bis/tris!

Partner things!

10:00 dynamic mobility work – coach-led
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6 rounds for time w/a partner and 30:00 cap:
400m run
20 alternating DB snatches
20 line-facing burpees
*each run must be completed by a single partner each time (but can be different partners doing the work each round), snatches & burpees can be traded off as desired w/only 1 partner working at time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + chipper

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
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Every 3:00 for 15:00 (5 sets):
3-4 back squats, 40X1
1-2 strict pull-ups – weight, CTB, or band-assist as needed to make them challenging but solid each round
+
For time w/9:00 cap:
45 wall balls
45 pull-ups (CTB if you think you’d still have a shot to finish under the cap!)
45 wall balls
+
5:00-10:00 coach-led mobility