Weightlifting + couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1-2 squat cleans
OR
1-2 squat clean & jerks
+
For time w/15:00 cap:
9 pull-ups
9-18-27-36-45 wall balls
*so 9/9, 9/18, 9/27, 9/36, 9/45
+
5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
5 YTWs
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 tech work
+
15:00 @ sustainable effort:
1/side slow Turkish get-up + windmill
:30 relaxed hang from the bar
400m row or ski or .6 mile Echo Bike or 800m bike erg or 400m jog
+
5:00-10:00 coach-led mobility

Weightlifting tech + AMRAPs + accessory

3 rounds as warm-up:
5 scap pull-ups
5/side side lying windmills
5 slow prisoner Kang squats
+
Every :60 for 15:00 (15 sets):
1 power clean or 1 power snatch
*treat this as tech work like last week @ moderate loads throughout, nothing maximal
+
For reps:
5:00 strict handstand push-ups
:60 rest
3:00 alternating DB snatches, 70/50
:60 rest
:60 calories (your choice)
OR
For time:
3:00 calories (your choice)
:60 rest
3:00 alternating DB snatches, moderate
:60 rest
3:00 burpees
+
3 sets not for time:
3-5 dual DB Cuban presses

Squat & upper pull strength + E3O3

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc back squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats
3 strict pronated pull-ups (add weight or band assistance to make each set unbroken and moderately challenging)
+
Every 3:00 for 15:00 (5 sets):
2:00 of [10 toes-to-bar + 10 moderate DB alternating reverse lunges (or pistols if proficient) + calories is remaining time]
*your choice bike/row/ski
+
5:00-10:00 coach-led mobility

Press & hinge strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 scap push-ups
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
2-2-1-1-1 close-grip bench press – build to a heavy/max final rep
5/side single-arm DB crossbody Romanian deadlifts, light & controlled throughout
+
AMRAP in 10:00:
1 wall walk
10 Russian kettlebell swings
20 double-unders
+
For time w/10:00 cap:
10 mat lengths handstand walk
20 deadlifts, 205/145
200 double-unders
20 deadlifts, 205/145
10 mat lengths handstand walk
+
5:00-10:00 coach-led mobility

Partner choose-your-own-adventure

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
250 wall balls
150 calories – your choice
50 muscle-ups (ring or bar) or 100 pull-ups
*partition all work as desired
*partners trade out as desired throughout with only 1 working at a time
*so 1 muscle-up = 2 pull-ups, either movement can be done at any point throughout
+
bis/tris/abs of choice or easy walk cool-down