3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift w/:02 pause just below the knees on the way up & down
1 clean-grip deadlift (no pause)
1 clean pull
*moderate load that allow for relatively comfortable solid positions throughout
+
Every :60 for 15:00 (5 sets of each):
1st: 5-15 perfect pushes (push-up, strict dip, or strict handstand) – quality over reps
2nd: 10-15 Russian kettlebell swings
3rd: :30 hollow hold
+
5:00-10:00 coach-led mobility work

Squat & pull strength + pull/squat/DU AMRAP

2 rounds as warm-up:
10 alternating prisoner tall kneeling to standing
10 alternating toe touches from plank
+
Every :60 for 15:00 (5 sets of each):
1st: 2 front or back squats – your choice
2nd: 2-3 L 3-point DB rows
3rd: 2-3 R 3-point DB rows
+
AMRAP in 7:00:
7 pull-ups
14 alternating box step-ups
28 double-unders or 56 single-unders
OR
AMRAP in 7:00:
7 CTB pull-ups
28 double-unders
7 thrusters, 115/75
28 double-unders
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + partner triplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
1 front squat – build to a max for the day
1 strict CTB pull-up – band-assist or weight as needed to make each rep challenging
+
AMRAP in 15:00 w/a partner:
3 dual DB squat cleans
6 pull-ups (CTB if smooth) or 3 bar muscle-ups
9 calories
*partners trade off completed rounds
+
5:00-10:00 coach-led mobility

Clean tech & press strength + cal/burpee couplets

3 rounds as warm-up:
:20 hang from bar
10 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :60 for 15:00 (5 sets of each):
1st: 5 hang power cleans from anywhere above the knees
2nd: 5 L arm DB Z press
3rd: 5 R arm DB Z pess
+
For total reps:
3:00 of [30 calories + max in remaining time burpees]
3:00 rest
3:00 of [30 burpees + max in remaining time calories]
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

3 rounds as warm-up:
10 hollow rocks
10 alternating DB snatches
30 single-unders
+
Every 3:00 for 15:00 (5 sets):
3 power clean singles (so drop & reset each rep)
4-6 dual DB floor presses, 40X1
+
AMRAP in 10:00:
3 ground-to-overhead, up to 135/95
5 bar-facing burpees
15 double-unders
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

3 rounds as warm-up:
10 hollow rocks
10 alternating DB snatches
30 single-unders
+
Every 3:00 for 15:00 (5 sets):
3 power clean singles (so drop & reset each rep)
4-6 dual DB floor presses, 40X1
+
AMRAP in 10:00:
3 ground-to-overhead, up to 135/95
5 bar-facing burpees
15 double-unders
+
5:00-10:00 coach-led mobility