Hinge & press strength + triplet chipper

3 rounds as warm-up:
10 alternating dead bugs
10 kettlebell swings
1 slow & controlled wall walk
+
Every 3:00 for 15:00 (5 sets):
2 halting clean-grip deadlifts w/:01 pauses just below the knees on the way up & down each rep, re-set between reps
8-12 (4-6/side) alternating DB Z press w/short pause @ the top of each
+
For time w/10:00 cap:
30 power cleans, up to 135/85
35 bar-facing burpees
400m run
*
+
5:00-10:00 coach-led mobility work

Weightlifting squat strength + triplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-40 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
3 overhead squats or 3 front squats, 31X1
+
For time w/15:00 cap:
3-6-9-12-15 toes-to-bar
15-12-9-6-3 dual DB or sandbag/med ball squat cleans, light/moderate
15 calories – your choice
+
5:00-10:00 coach-led mobility work

Partner chipper!

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
400m run
24 DB snatches
12 wall walks
24 DB snatches
400m run
24 DB snatches
12 wall walks
24 DB snatches
400m run
24 DB snatches
12 wall walks
24 DB snatches
400m run
*DB should allow for relatively smooth sets of 8-12, something around 50/35 for most
*partners run together, but trade off all in-gym work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 3-6 strict pull-ups
9 wall balls – 1st set with slow descent, 2nd set with a pause @ the bottom, 3rd set any way
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
3-2-1-1-1 strict pronated pull-ups – weight or band-assist as needed to make these unbroken but challening
+
For time w/10:00 cap:
49 pull-ups or 21 bar muscle-ups or 14 ring muscle-ups
175′ (7 x 25′) dual DB walking lunges, tough!
+
3 sets:
8-12 DB delt raises
8-12 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility