For load + for reps + for time

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
3-2-2-1-1 back squats; begin a set every 2:00
+
5:00 rest
+
AMRAP in 5:00 of [5 pull-ups + 10 wall balls]
+
5:00 rest
+
For time:
800m run or 1000m row or 800m ski erg or 2000m bike erg – something different than last week if you were here
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

3 rounds as warm-up:
10 Russian kettlebell swings
10 alternating toe touches from plank
30 single-unders
+
Every 2:30 for 15:00 (6 sets):
3 deadlifts
1 power clean
1 shoulder-to-overhead any way
+
AMRAP in 7:00:
7 power cleans or power snatches
21 double-unders
14 push-ups or handstand push-ups
21 double-unders
*bar should be challenging enough to require quick singles throughout
+
5:00-10:00 coach-led mobility

Partner stuff

10:00 dynamic mobility work – coach-led
+
5:00-10:00 thruster prep/build
+
AMRAP in 18:00 w/a partner:
90/80/70 row calories (MM/MF/FF)
21-15-9 of [dual DB thrusters + toes-to-bar]
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + little couplet

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 snatch-grip deadlift @ 31X1
1 snatch pull
1 power snatch
2-3 wall walks or 2-6 mat lengths handstand walk or :30 slow bear crawl
+
AMRAP in 10:00:
10 hang power cleans – your choice DBs or barbell, shoulder be able to do 10 unbroken when fresh (but likely have to break on subsequent round)
200m run or 250m row or 1000m bike
+
5:00-10:00 coach-led mobility

Gymnastics tech work + recovery-ish things

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
+
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 @ sustainable effort:
5 wall walks
200m single-arm KB Farmer’s walk, tough
400m run (or equivalent)
*switch arms as desired/needed on the carry but don’t put down the KB
+
5:00-10:00 coach-led mobility

Squat & pull strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
12-16 steps single-arm DB overhead walking lunges (switch arms set-to-set so you complete 2 on each side)
6-8/side 3-point DB rows
+
3 rounds for total reps:
:60 thrusters, up to 115/75 or moderate dual DB
:60 pull-ups
:60 calories
3:00 rest
+
3 sets:
4-6 dual DB Zottman curls
:30-:60 hollow hold
OR
mobility work
*both if time allows