Weightlifting strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 2:00 for 16:00 (8 sets):
1 ground-to-overhead – build to a challenging but solid final 2-3 sets
+
AMRAP in 8:00:
1 wall walk
2 power cleans, up to 135/95
2/4
3/6
and so on…
+
5:00-10:00 coach-led mobility work

Weightlifting tech/strength + couplet + accessory

3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 push-ups
+
Every 2:00 for 16:00 (8 sets):
3 hang power snatch from anywhere above the knees
+
5 rounds for time w/9:00 cap:
9 deadlifts up to 255/175 or power cleans up to 135/95
9 bar-facing burpees or handstand push-ups
+
3 sets:
12-16 alternating DB curls
12-16 V ups or :30 hollow rock/hold
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/carries

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 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
2 laps around the gym Farmer’s walk
20 calories
2 laps around the gym bear hug carry
20 calories
+
5:00-10:00 coach-led mobility

Long AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
+
AMRAP in 30:00:
50 calories – your choice bike/row/ski/runner
5 front squats or overhead squats from the ground, moderate up to 185/125
5 bar muscle-ups or 10 strict pull-ups or challenging ring rows
50 single-unders
+
3-5 sets:
:30/side plank
5-10 light dual DB delt raises
OR
mobility work

Hinge & upper press strength + AMRAP

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 snatch-grip deadlifts, 31X1
5-7 dual DB Z presses, 11X1
+
AMRAP in 10:00:
2 dual DB hang power cleans, tough
2 burpees
12 calories – your choice bike/row/ski
4/4/12
6/6/12
and so on…
+
5:00-10:00 coach-led mobility work

Weightlifting & upper pull strength + couplet

3 rounds as warm-up:
3 pull-ups
6 push-ups
9 air squats
+
Every 2:30 for 15:00 (6 sets):
2 hang squat cleans from anywhere above the knees
4-6 unbroken strict pull-ups – any grip, can band-assist or load as needed to make each set solid but challenging
+
For time w/10:00 cap:
3 toes-to-bar
18 wall balls
6/18
9/18
12/18
15/18
+
5:00-10:00 coach-led mobility