Partner triplet

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/30:00 cap:
1000m row or equivalent ski/bike
70 wall balls
40 pull-ups
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + chipper + accessory

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 power clean
1 hang power clean
1 shoulder-to-overhead any way
+
AMRAP in 8:00:
1 wall walk or mat length handstand walk
2 alternating DB snatches, tough!
2/4
3/6
and so on…
+
3 sets:
10-20 band bicep curls
:10-:20 hang w/knees raised
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic & holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
sets 1-5: upper gymnastics press tech
sets 6-10: upper gymnastics pull tech
sets 11-15: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
:10-:30 L-sit
:30-:60 2-arm hang from bar
30 calories
+
5:00-10:00 coach-led mobility

Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
:20 supine plank or table hold
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets of each):
2-3 hang squat snatches or hang squat cleans
6-9 dual DB bent-over rows
+
Every 5:00 for 15:00 (3 sets):
4:00 of [500′ shuttle run (10 x 25′ out & back) + max in remaining time of 7 toes-to-bar + 10 walking lunges]
:60 rest
+
3-5 sets:
:30/side plank
8-12 light band pull-aparts or face pulls
OR
mobility work

Upper press strength + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a heavy bench press single
+
3 sets for total reps/calories:
:60 single-arm DB hang clean to overhead – can switch arms any time
:60 burpees w/lateral hop/step over the DB
:60 calories
2:00 rest
+
5:00-10:00 coach-led mobility work

Weightlifting & upper pull strength + triplet

3 rounds as warm-up:
3 pull-ups
6 push-ups
12 walking lunges
+
Every 3:00 for 15:00 (5 sets):
2 squat clean singles
2-4 strict pull-ups – any grip, band-assist or load to ensure at least 3 challenging but unbroken reps
+
2 rounds for time w/10:00 cap:
25 air squats
25 pull-ups
25 air squats
25 row calories
+
5:00-10:00 coach-led mobility