Hinge & SA press strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
3/side standing single-arm DB/KB shoulder press
+
For time w/10:00 cap:
42-30-18 alternating DB snatches, light/moderate up to 50/35
21-15-9 burpees
OR
21-15-9 for time w/10:00 cap:
Deadlifts, 225/155
Handstand push-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech + other stuff

3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 superman or Sorenson hold
+
Every :90 for 15:00 (10 sets):
1 push press
1 push jerk
1 split jerk
+
3 rounds for completion @ moderate effort:
10 burpees
20 light Russian kettlebell swings
300m run
400m row or 800m bike erg
50 single-unders
+
bis/tris!

Partner choose your own adventure

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
60 muscle-ups (bar or ring) or 120 toes-to-bar
180/160/140 (MM/MF/FF) calories – your choice
240 wall balls
*partition as desired to yield best score/time
*all work traded off as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet or AMRAP

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip deadlift, 31X1
6-8 alternating DB Z presses (so 3-4/side)
+
5 rounds for time w/7:00 cap:
15 hand-release push-ups or handstand push-ups or 3 mat lengths handstand walk
11 dual DB deadlifts
7 dual DB hang power cleans
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
400m run, 500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ sustainable effort:
1 lap around the gym med ball or sand bag bear hug carry
60 single-unders
:30 tough L-sit accumulation
400m run or equivalent bike/row/ski
+
5:00-10:00 coach-led mobility

Weightlifting + MGW intervals + accessory

3 rounds as warm-up:
6 slow alternating bird dogs
6 slow alternating dead bugs
6 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 squat clean – build to a tough single
+
5 sets for total load:
2:00 of [12/9 calories + 9 pull-ups (or 6/3 bar muscle-ups + 3 squat cleans in the remaining time]
:60 rest
*you pick the load each round, just have to be able to hit 3 reps
+
3 sets:
16 alternating DB curl & press
:30 hollow hold – emphasis on low back pressed into ground
OR
mobility work
*both if time allows