Weightlifting + couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 shoulder-to-overhead
OR
2 power snatches
*build to tough
+
10 rounds for time w/10:00 cap:
3 ground-to-overhead, up to 135/95
3 bar-facing burpees
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
:30 arrested superman
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
+
For completion @ sustainable effort:
200m single-arm KB overhead carry
200m row (or run/bike/ski equivalent)
300m single-arm KB front rack carry
300m row
400m single-arm KB Farmer’s walk
400m row
+
5:00-10:00 coach-led mobility

Weightlifting tech + row/lunge + accessory

3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 12:00 (6 sets):
1 clean pull
1 squat clean
+
3 rounds for time w/12:00 cap:
450m row or ski erg
30m (across the gym & back) walking lunges w/dual DBs @ shoulders, heavy
OR
3 rounds for time w/12:00 cap:
450m row or ski erg
15m (across the gym) walking lunges w/dual DBs overhead, heavy
+
2 sets not for time:
8-10 light dual DB Cuban presses
:30-:60 bent hollow hold

Hinge & press strength + E3O3 WGM

3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
2 snatch-grip deadlifts, 31X1
4-6 standing dual DB Arnold presses, 21X1
+
Every 3:00 for 15:00 (5 sets):
10 kettlebell swings (overhead if no shoulder limitations)
10 burpees
200m run
*should have roughly :60 of rest each round, cut run distance if needed
+
5:00-10:00 coach-led mobility

Back squat & upper pull strength + triplet

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
10 alternating prisoner reverse lunges
+
Every 3:00 for 15:00 (5 sets):
1 back squat
1 strict supinated CTB pull-ups – weight/assist as needed
*build to a heavy single for the day (true max if feeling good) for each movement
+
For time w/12:00 cap:
180 double-unders
90 wall balls
45 toes-to-bar
*partition all work as needed to get the fastest time to complete all work or the most possible within the 12:00 – if you’re still working toward DUs, complete the WBs & TTBs as quickly as possible and then spend any remaining time attempting DUs (no singles today!)
+
5:00-10:00 coach-led mobility

Partner things

10:00 dynamic mobility work – coach-led
+
5 rounds for time w/30:00 cap:
10 wall walks
20 dual DB power cleans, tough
800m run or row
*1 partner works at a time, trade off all work as desired
+
bis/tris/abs of choice or easy walk cool-down