Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
100 box step-overs, single DB held any way
100 pull-ups
100 alternating DB snatches
100 row calories
100 box step-overs, single DB held any way
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press 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):
2-3 power cleans or power snatches
2-3/side single-arm DB Z press
+
AMRAP in 10:00:
10 handstand push-ups or 15/10 T hand-release push-ups
200m row or equivalent ski/bike
40 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + 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
250m row
1 lap around the gym bear crawl
250m row
+
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: 10 alternating DB reverse lunges
2nd: 10 alternating DB rows from plank
+
AMRAP in 7:00:
400m run or 500m row or 1000m bike erg or 450m ski erg
rounds in remaining time of [14 wall balls + 7 toes-to-bar]
+
3 sets:
12 alternating DB curls
:30-:60 plank
OR
mobility work
*both if time allows