Weightlifting + press/hinge couplet

3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip or snatch-grip deadlift, 31X1
1 slow & controlled wall walks or 1-2 mat lengths handstand walk
+
10 rounds for time w/10:00 cap:
5 bar-facing burpees
5 light/moderate power cleans, up to 115/85
OR
10 rounds for time w/10:00 cap:
5 strict handstand push-ups
10 alternating DB snatches, 50/35
+
5:00-10:00 coach-led mobility

Skill + aerobic 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 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
15:00 @ easily sustainable effort:
1/side lap around the gym single-arm KB/DB/wall ball overhead carry
:30-:60 relaxed hang from bar
:60 wall sit
500m row
+
5:00-10:00 coach-led mobility

Weightlifting + WGM intervals

2-3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a challenging hang squat snatch or hang squat clean triple
+
5 sets for reps @ sustainable effort:
:60 strict pull-ups
:60 of [1 squat clean + 2 alternating reverse lunges]
:60 row/bike/ski calories
:60 rest
*tough load w/your choice DB or barbell for the clean & lunge complex, heavy enough that you’ll need to break at least once each round (more breaks is fine, too)
+
5:00-10:00 coach-led mobility

Hinge & overhead strength + partner triplet

3 rounds as warm-up:
1 wall walk w/:05-:10 @ top
3/side single-leg prisoner good mornings
15-30 single- or double-unders
+
Every 3:00 for 15:00 (5 sets):
1 power clean
3 split jerks
*this will be tech work for most today, w/emphasis on improved positions & speed
+
4 rounds for time w/a partner:
15 Russian kettlebell swings
9 burpees
21/18 row calories
9 burpees
15 Russian kettlebell swings
*partners trade off completed rounds so that each does 2
+
5:00-10:00 coach-led mobility

Squat & pull strength + couplet

3 rounds as warm-up:
9 pvc passthroughs
6 pvc overhead squats, 2211
3 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 22X1
1 strict supinated pull-up – build to a max load (or least possible assistance)
+
For time w/10:00 cap:
45 toes-to-bar
135 wall balls
*can partition all work as desired with the goal of getting through all 180 reps as quickly as possible or completing as many reps as possible within the 10:00 cap
+
5:00-10:00 coach-led mobility

Partner things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 27:00 w/a partner:
30 wall walks
1500m row
270 double-unders
1500m row
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down