SL & SA strength + chipper w/rest + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 12:00 (4 sets):
5-6/side rear foot elevated split squats, 30X0
5-6/side 3-point DB rows, 10X0
+
AMRAP in 10:00:
10 toes-to-bar
500′ shuttle run
+
3-5 sets:
12-16 bicep movement of choice
3-4/side plank clamshells
OR
mobility work

Weightlifting tech/strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean from just below the knees
1 hang power clean from anywhere above the knees
+
3 rounds for time of any 2 movements w/9:00 cap:
25 Russian kettlebell swings
25/20 calories
25 burpees
*so pick any 2 of the 3 movements – swings/cals, swings/burpees, or cals/burpees and complete 3 rounds for time
+
5:00-10:00 coach-led mobility work

Weightlifting tech + chill

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every 2:00 for 16:00 (8 sets):
1 snatch
2 hang snatches from anywhere above the knees
*your choice power/full for all reps
+
For completion @ real chill effort:
3:00 row/bike/ski erg
3:00 of [10 Russian kettlebell swings + 25’/side single-arm KB overhead carry (same KB used for the swings]
3:00 row/bike/ski erg
3:00 of [10 Russian kettlebell swings + 25’/side single-arm KB overhead carry (same KB used for the swings]
3:00 row/bike/ski erg
+
bis/tris!

Pre-Murph partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
station 1: 250/200m row or ski erg or 500/400m bike erg
station 2: 300′ shuttle run
station 3: 5 toes-to-bar + 10 box jumps/step-ups w/step-down
*partners trade off completed stations
+
bis/tris/abs of choice or easy walk cool-down

Weightlifing & static press strength + choose your own adventure

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 31X1
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
For time w/10:00 cap:
30 power cleans, light/moderate up to 115/75
60 bar-facing burpees
120 double-unders
*partition as desired to get your best time
+
5:00-10:00 coach-led mobility