3 sets as warm-up:
15 light band pull-apart
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
8-10 (4-5/side) alternating front rack reverse lunges, moderate & controlled throuhgout
5-10 scap pull-ups
+
3 sets for PU/MU reps:
2:00 of [25 wall balls + max in remaining time pull-ups, CTB pull-ups, OR muscle-ups (bar or ring)]
2:00 rest
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
300m run
250m row or ski erg
20 single-arm DB power cleans, moderate/tough
*partners trade off completed movements
+
easy walk cool-down or coach-led mobility

2 rounds as warm-up:
10 alternating toe touches from plank
10 overhead squats w/pvc pipe or empty bar
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
3 front squats, 22X1
3-6 strict pull-ups
OR
1 squat clean
1 hang squat clean
1 front squat
3-6 strict CTB pull-ups
+
For time:
50 single-arm DB/KB overhead alternating reverse lunges (switch arms after 25)
500m row or 500m ski or 1 mile bike
50 single-arm DB/KB overhead alternating reverse lunges (switch arms after 25)
+
5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
15m crab walk
15m duck walk
:30 T superman hold
:30 slow plank march
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy effort:
600m row or 600m ski erg or 1 mile Echo Bike
30m bear crawl
30m walking lunges
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
:15 hang from bar
5 air squats w/alternating reach overhead
+
10:00 to build to a shoulder press max
+
3 rounds @ increasing effort w/15:00 cap:
400m run
21 kettlebell swings
12 burpees
+
5:00-10:00 coach-led mobility work

notes: goal is to negative split the triplet (faster each round) – find ways to slow down the first round, particularly if you have a tendency to drop off on things like this…

3 sets as warm-up:
:10-:20 relaxed hang from bar
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
1 back squat, build to a tough final single
:05-:20 chin-over-bar hold (CTB hold if those are easy)
+
For time w/7:00 cap:
9-8-7-6-5-4-3-2-1 toes-to-bar
2-4-6-8-10-12-14-16-18 wall balls
OR
AMRAP in 7:00:
3 hang squat cleans, 135/95
3 toes-to-bar
6 hang squat cleans
6 toes-to-bar
9 hang squat cleans
9 toes-to-bar
and so on adding 3 reeps to each movement
+
5:00-10:00 coach-led mobility