Squat strength + AMRAPs + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets):
2-2-2-1-1-1 back squats – all solid reps, nothing maximal today unless you’re feeling great
+
3 sets for total calories:
4:00 of [20 dual DB walking lunges + 20 toes-to-bar + calories in remaining time]
:60 rest
+
3 sets:
12 alternating DB curls
12 band tricep pressdowns
OR
mobility work
*both if time allows

Hinge strength + triplet/chipper

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 power cleans
+
2 rounds for time w/15:00 cap:
10 wall walks
30 dual DB power cleans
500m row or equivalent
OR
For time w/15:00 cap:
50 deadlifts, up to 255/155
50 strict handstand push-ups
50 calories (Echo Bike for the biggest challenge)
*nothing ugly on the deadlift, keep the loading moderate/manageable
+
5:00-10:00 coach-led mobility

Single-leg & pulling strength + chipper or couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every 3:00 for 15:00 (5 sets):
6 alternating reverse lunges – your choice back, front, or overhead
3/side 3-point DB row
+
For time w/10:00 cap:
700m row
50 wall balls
30 pull-ups (CTB if fairly proficient
OR
10 rounds for time w/10:00 cap
5 thrusters, 50/35/hand
3 muscle-ups – your choice bar/ring
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

5 rounds easy:
5 pvc overhead squats
10 alternating shoulder taps from plank or handstand
30 single-unders
+
Every :90 for 12:00 (8 sets):
1 hang clean pull from just below the knees
1 hang power clean from just above the knees
1 hang power clean from just below the knees
+
16:00 easy:
16 row calories
16 mat lengths bear crawl (8 out & back)
64 single-unders
+
bis/tris!

Squat & pull strength + 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):
3 back squats, 40X1
4-6 bent-over dual DB rows
+
AMRAP in 10:00:
5 pull-ups
10 single-arm DB overhead walking lunges
20 double-unders
OR
AMRAP in 10:00:
8 CTB pull-ups
12 dual DB overhead walking lunges
24 double-unders
+
5:00-10:00 coach-led mobility