Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
5 scap push-ups
5 supine scap push-ups
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 hang squat snatches or hang squat cleans
5-10 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
3 sets for reps/calories:
:60 toes-to-bar or solid V ups
:60 wall balls
:60 calories
:60 wall balls
:60 rest
+
3-5 sets:
:30/side plank
8-10 band pull-aparts or face pulls
OR
mobility work

Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
4 halting clean-grip deadlifts w/:01 pauses just below the knees on the way up & down each rep, re-set between reps
6-8 dual DB Z press, 11X1
+
3 rounds for time w/9:00 cap:
15 Russian kettlebell swings
15 calories
15 push-ups
+
5:00-10:00 coach-led mobility work

Weightlifting tech + triplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-30 single- or double-unders
+
Every 3:00 for 15:00 (5 sets):
3-4 overhead squats or front squats from the ground – full snatch/clean for 1st rep if possible even if it limits weight a bit
6-8/side 3-point DB rows
+
5 rounds for time w/15:00 cap:
10 strict pull-ups or tough Australian CTB pull-ups
50′ unweighted walking lunges (25′ turnaround)
500′ shuttle run (25′ turnaround)
+
5:00-10:00 coach-led mobility work

Partner triplet!

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/30:00 cap:
50 handstand push-ups or T hand-release push-ups
50 deadlifts
1000m row
*trade off all 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 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
2 strict pronated pull-ups – weight or band-assist as needed to make these unbroken but challening
+
For time w/10:00 cap:
40-30-20-10 wall balls
5-10-15-20 toes-to-bar
OR
For time w/10:00 cap:
60 sand bag squats
30 bar muscle-ups
+
3 sets:
10 DB delt raises
10 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap around the gym Farmer’s walk, tough
2 laps around the gym sand bag or med ball bear hug carry
300m run or equivalent bike/row/ski
+
5:00-10:00 coach-led mobility