Skill work + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
3 wall walks
10-20 hollow arch swings (baby kips)
:30 hollow rock
6 YTWs
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ continuous, sustainable effort:
12-24 mat lengths bear crawl or 6-12 mat lengths handstand walk
30-60 double-unders
200m single-arm DB/KB overhead carry, switch sides as needed but don’t put down the load
400m row or equivalent
+
5:00-10:00 coach-led mobility

Snatch tech + triplet + accessory

3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 10:00 (5 sets):
1 snatch-grip deadlift
1 snatch pull
1 power snatch
*moderate loads according to the PS (so 1st 2 might feel light)
+
3 rounds for time w/12:00 cap:
400m run
21 kettlebell swings
12 burpees
+
3 sets not for time:
8-12/side band external rotations
8-12/side band internal rotations
12 scap push-ups

Back squat & pull strength + EMOM

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 1 & 1/4 pvc back squats
+
Every 3:00 for 15:00 (5 sets):
2 1 & 1/4 back squats
2 unbroken strict pronated pull-up – weight/assist as needed (heavier/less-assisted than last week)
+
Every :60 for 15:00 (5 sets of each):
1st: 3-9 pull-ups or 3-6 muscle-ups
2nd: 15 sit-ups or 6-9 toes-to-bar (only opt for TTBs on this one if you did muscle-ups for the 1st AND you are highly proficient at both moves)
3rd: 10 DB box step-ups, single DB held anywhere
+
5:00-10:00 coach-led mobility

Overhead max + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
5/side kettlebell suitcase deadlift
+
10:00 to build to a shoulder-to-overhead max
+
AMRAP in 10:00:
3 power cleans
12 T hand-release push-ups
3 power cleans
36 double-unders
*you pick the weight
OR
For time w/10:00 cap:
100 double-unders
30 power cleans, 135/95
100′ handstand walk (2 x 25′ out & back)
+
5:00-10:00 coach-led mobility

Partner chippers

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
1200m run
100 wall balls
40 pull-ups
40 toes-to-bar
+
3:00 rest
+
1500m row
100 wall balls
50 burpees w/lateral hop over rower
*partners trade off all work as desired
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + DB complex

3 rounds as warm-up:
7 pvc passthroughs
7 pvc overhead squats
7 pvc good mornings
:30 relaxed hang from bar
+
Every :90 for 15:00 (10 sets):
1 solid power clean & jerk (any variation) or 1 soliid power snatch
+
10 rounds for time w/10:00 cap:
5 dual DB deadlifts
4 dual DB power cleans
3 dual DB front squats
*each round of 5/4/3 must be completed unboken
+
5:00-10:00 coach-led mobility