Press & hinge strength + triplets + accessory

3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
3 bench press, 30X1
3-6/side single-arm single-leg DB crossbody Romanian deadlift, 3010
+
For time w/11:00 cap:
27 calories (or 400m run)
21 bar-facing burpees
15 hang power cleans, up to 135/95
2:00 rest
15 hang power cleans
21 bar-facing burpees
27 calories
+
3 sets optional:
10 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Weightlifting tech + a Games event + 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 shoulder-to-overhead
+
For total reps:
2:00 of [13 handstand push-ups (or burpees) + 13 calories + max in remaining time double-unders]
:60 rest
2:00 of [12 handstand push-ups (or burpees) + 12 calories + max in remaining time double-unders]
:60 rest
2:00 of [11 handstand push-ups (or burpees) + 11 calories + max in remaining time double-unders]
:60 rest
2:00 of [10 handstand push-ups (or burpees) + 10 calories + max in remaining time double-unders]
+
3-5 sets:
8-12 alternating DB curls
8-12 band face pulls
OR
5:00-10:00 coach-led mobility

Press & hinge strength + couplet + accessory

3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
4 bench press, 30X1
4/side single-arm single-leg DB crossbody Romanian deadlift, 3010
+
AMRAP in 7:00:
7 dual DB hang power cleans
7 dual DB shoulder-to-overhead
+
3 sets optional:
10 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work