Squat & pull strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
3/side 3-point DB rows
+
AMRAP in 8:00:
8 pull-ups or 8 CTB pull-ups or 4 bar muscle-ups
16 wall balls
32 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:05-:10/side single-arm 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
+
15:00 for completion:
1 lap around the gym bear hug carry
1 lap around the gym Farmer’s walk
1 lap around the gym bear crawl
500m row or equivalent
+
5:00-10:00 coach-led mobility

Single-leg/single-arm + a little AMRAP

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 5/side single-arm/single-leg DB crossbody Romanian deadlift
2nd: 5/side single-arm DB Z press
+
AMRAP in 7:00:
500m row or 1000m bike erg or 500m ski erg
+
rounds in remaining time of [7 dual DB hang power cleans + 7 burpees]
+
3 sets:
10 alternating DB curls
:60 plank
OR
mobility work
*both if time allows

WGM intervals

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
+
Every 6:00 for 5 sets:
4 squat clean singles
8-12 toes-to-bar OR 2-6 bar muscle-ups
400m row or equivalent
*build in load as you go
*adjust loading/reps/distance to allow for 2:00-3:00 rest each interval
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every :90 for 15:00 (5 sets):
1st: 3 clean-grip deadlifts, 31X1
2nd: 6-8 dual DB bench press or floor press, 30X0
+
For time w/10:00 cap:
35-25-15 Russian kettlebell swings
7-5-3 wall walks
*so 35/7, 25/5, 25/3
OR
3 rounds for time w/10:00 cap:
10 mat lengths handstand walk (5 out & back)
20 dual DB hang power cleans, 50/35/hand
+
5:00-10:00 coach-led mobility

Weightlifting skill + other stuff

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
:30 Sorensen hold
:30 single-unders
+
Every :60 for 10 sets:
1 tall jerk
1 jerk balance
1 split jerk
+
For time w/a partner:
2000m row – non-working partner must be in a plank
+
bis/tris!