Pull/jump/squat/cal AMRAPs + accessory work

2 rounds as warm-up:
10 hollow-arch from bar (baby kips)
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00-10:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal again, just want the bar to feel lighter during the next piece…
+
5 sets:
:30 strict pull-ups or muscle-ups if you’ll be able to do 5+/round
:30 rest
:30 double-unders
:30 rest
:30 squat cleans or squat snatches, tough
:30 rest
:30 calories
:30 rest
+
3 sets not for time:
10/side light band external rotations
10 alternating hollow-arch rolls
+
5:00-10:00 coach-led mobility

Hinge & press strength + hinge/press repeats

3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
5 scap push-ups
10 Russian kettlebell swings
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 clean-grip deadlifts, 40X1 – so touch-and-go
2nd: 4-6 dual DB Z presses, 40X1
+
Every 3:00 for 15:00 (5 sets):
6 burpee box jump-overs
9 handstand push-ups
12 alternating DB snatches
OR
3 wall walks
6 burpee box jump-overs
12 alternating DB snatches
+
5:00-10:00 coach-led mobility

Back squat & pull strength + pull/squat couplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
:10-:20 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 2 back squats, 20X1 – building to a tough final set
2nd: 1-2 strict pull-ups – band assist, CTB, and/or weighted to allow for tough reps in that range
+
AMRAP in 6:00:
3 squat cleans, 135/95
6 toes-to-bar
OR
AMRAP in 6:00:
6 toes-to-bar
6/side single-arm DB squats, up to 50/35
*emphasis on tight set-up to limit transition time
+
5:00-10:00 coach-led mobility

Partner DB AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
20 calories – your choice
20 single-arm DB hang clean to overhead
20 burpees w/lateral hop over the DB
*switch arms as needed/desired
*partners trade out as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting repeatability + Open-y triplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
5 pvc thrusters
+
Every :90 for 15:00 (10 sets):
1 squat snatch
OR
1 squat clean & jerk
*moderate/tough loads
+
AMRAP in 8:00:
8 thrusters, 115/75
24 double-unders
4 bar muscle-ups
24 double-unders
OR
AMRAP in 8:00:
8 pull-ups (CTB if fairly efficient)
16 wall balls
32 double-unders
+
5:00-10:00 coach-led mobility

Skill + easy aerobic

For completion as warm-up:
15m toe walk
15m heel walk
5/side quadruped thoracic rotations
:30 relaxed hang from bar
10 slow goblet squat curl to halos
+
Every :60 for 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
3 sets for completion @ easy/steady effort:
6:00 of [30 calories row/ski/bike + 30m walking lunges + 30m/side Farmer’s walk + 30m bear crawl]
3:00 rest
+
5:00-10:00 coach-led mobility