Walk/hinge couplet + accessory work

3 rounds as warm-up:
:15 hang from bar
5/side single-leg prisoner good mornings
5 air squats w/alternating single-arm reach overhead
+
a few minutes to prep for what follows
+
7:00 @ 80-90% effort – emphasis on quality movement throughout, particularly on the WWs:
3 wall walks
3 heavy Russian kettlebell swings
3/6
3/9
and so on, keeping the wall walks @ 3 and adding 3 reps each round to the swings…
OR
7:00 @ 80-90% effort – emphasis on quality movement throughout, particularly on the DLs:
3 deadlifts, moderate up to 275/175
36′ handstand walk (3 mats out & back)
6/36′
9/36′
and so on, adding 3 to the deadlifts each round and keeping the HSW @ 36’…
*either/or on these couplets, no mixing & matching
+
Every :60 for 15:00:
1st: 10-15 band tricep press-downs
2nd: 2-3 YTWs w/:01 pause in each position
3rd: :15-:30 hollow rock
+
5:00-10:00 coach-led mobility

Snatch strength + pull/SL/DU EMOM

3 rounds as warm-up:
5/side light windmills
5 scap push-ups
:10-:20 relaxed hang from bar
+
Every 3:00 for 15:00 (6 sets):
3-6 overhead squats – from the ground or out of the rack
3-6 scap pull-ups
+
Every :60 for 15:00 (5 sets of each):
1st: 6-12 pull-ups – tough variation
2nd: 36′ (3 mats lengths out & back) walking lunges, dual DBs at shoulders
3rd: 36 double-unders or 72 single-unders
+
5:00-10:00 coach-led mobility work

Weightlifting + barbell/burpee/calorie triplet

3 rounds as warm-up:
:20 hang from bar
5/side single-leg prisoner good mornings
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a challenging hang power clean or hang power snatch double
+
15:00 @ tough but sustainable effort:
5 ground-to-overhead any way (clean & jerk or snatch), moderate up to 135/95
10 bar-facing burpees
15 calories – your choice row/ski/bike
+
5:00-10:00 coach-led mobility

Pull/thruster/row intervals

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00
8 toes-to-bar
5/side single-arm DB thrusters
14 row calories
*partners trade off completed fulll rounds
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + push/pull/DU triplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
3-6 power snatches
OR
3-6 power clean & jerks
*all reps should be completed within a :30 window
+
AMRAP in 9:00:
12 strict handstand push-ups
24 alternating DB snatches
48 double-unders
OR
AMRAP in 9:00:
12 T hand-release push-ups
12 alternating DB power cleans, heavy
24 double-unders or 48 single-unders
+
5:00-10:00 coach-led mobility

Skill + easy aerobic

For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
5 table hold to L-sits
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples?)
+
15:00 @ easy pace:
12 calories – your choice
36′ (4 mat lengths out & back) bear crawl or handstand walk
12 calories
36′ crab walk
+
5:00-10:00 coach-led mobility