Weightlifting + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 3 snatch- or clean-grip deadlifts, 3111
2nd: 3/side single-arm DB Z presses
+
AMRAP in 10:00:
5 power cleans, moderate up to 185/135 – should be able to do quick singles throughout
5 wall walks
5 power cleans
20/15 calories
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
5 table hold to L-sit w/pause at each end
10-20 hollow arch swings (baby kips)
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easily sustainable effort:
1 lap around the gym bag, ball, or dual KB front rack carry
1 lap around the gym dual KB/DB Farmer’s walk
30 double-unders or 60 single-unders
500m row
+
5:00-10:00 coach-led mobility

Weightlifting + something Open-y

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
12:00 to build to a squat clean or squat snatch max for the day
+
For time w/12:00 cap:
3 rounds of [10 overhead squats @ 135/85 + 10 CTB pull-ups]
3:00 rest
3 rounds of [10 front squats @ 135/85 + 10 CTB pull-ups]
OR
For time w/12:00 cap:
1-2-3-4-5-6-7 of [front squats + pull-ups]
3:00 rest
7-6-5-4-3-2-1 of [front squats + pull-ups]
*light/moderate up to 95/65 w/a barbell or 50/35/hand w/DBs @ shoulders
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
2 wall walks
10 alternating DB snatches
20 single- or double-unders
+
Every 2:00 for 16:00 (4 sets of each):
1st: 10-12 (5-6/side) alternating dual DB crossbody Romanian deadlifts
2nd: 10-12 (5-6/side) alternating dual DB floor press
*both movements slow & controlled
+
AMRAP in 12:00 w/a partner:
120 row calories
120 rower-facing burpees
*trade off all work as desired w/only 1 partner working at a time
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + couplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
9 scap push-ups or push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets):
5 front squats
1-2 strict pull-ups – weight or band-assist to make all sets challenging
+
AMRAP in 7:00:
14 toes-to-bar
14 tough alternating reverse lunges, dual DBs @ shoulders
OR
AMRAP in 7:00:
28 squat cleans, 135
28 muscle-ups – your choice bar or ring
+
5:00-10:00 coach-led mobility

Partner things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
24 row calories
24 handstand push-ups or T hand-release push-ups
24 alternating DB snatches
+
bis/tris/abs of choice or easy walk cool-down