Weightlifting strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every :90 for 15:00 (10 sets):
1 power clean
1 shoulder to overhead
+
For time w/10:00 cap:
30 single-arm DB hang clean to overhead, moderate/tough
12 shuttle runs (1 = 25′ out & back)
30 single-arm DB hang clean to overhead
12 shuttle runs
30 single-arm DB hang clean to overhead
+
5:00-10:00 coach-led mobility work

Partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
8 pull-ups
10 single-arm DB thrusters, light/moderate up to 50/35
14/12 calories
*partners trade off completed movements throughout
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + couplet

3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 push-ups
+
Every 2:30 for 15:00 (6 sets):
1 power snatch
1 hang power snatch from just below the knees
1 hang power snatch from just below the kees
+
3 rounds for time w/9:00 cap:
15 power cleans, light 115/75
15 bar-facing burpees
OR
For time w/9:00 cap:
15 power snatches, 95/65
10 mat lengths handstand walk
+
5:00-10:00 coach-led mobility

Gymnastics skills + cyclical/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
+
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 wall walks
5 sand bag or med ball to/over shoulder
100′ sand bag or med ball bear hug carry
20 calories
+
5:00-10:00 coach-led mobility

WGM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 5:00 for 30:00 (6 sets):
10 tough walking lunges – any variation (DB/KB/bag/ball/barbell)
10 toes-to-bar or 5 bar muscle-ups
400m row or ski/bike equivalent
*high effort throughout while still allowing for at least 2:00 of rest each set
+
3-5 sets:
6-8 bicep curls
6-8 tricep presses
*any variation works
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 snatch-grip deadlifts, 31X1
10 dual DB Z presses, 11X1
+
AMRAP in 10:00:
15 dual DB hang power cleans
15/12 calories – your choice bike/row/ski
+
5:00-10:00 coach-led mobility work