W, then G, and then WM

3 rounds as warm-up:
10 alternating toe touches from plank
2-3 box jumps w/emphasis on aggressive hip extension and soft landing
+
For load/reps/time on a running 30:00 clock:
00:00-10:00: build to a heavy overhead, front, or back squat single (your choice)
10:00-15:00: AMRAP bar muscle-ups or strict pronated pull-ups
15:00-20:00: rest
20:00-30:00: 400m run + 40 dual DB walking lunge steps w/DBs @ shoulders + 400m run
+
10:00 coach-led mobility

Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating single-arm Russian kettlebell swings
10 alternating toe touches from plank
30 single-unders
+
Every :90 for 15:00 (5 sets):
1st: 2 power cleans – drop & reset between reps
2nd: 3-4 dual DB shoulder press – your choice standing/seated/Z
+
For time w/7:00 cap:
7 handstand push-ups or burpees
14 calories
42 double-unders
14/14/42
21/14/42
and so on, adding 7 to the HSPU/burpee but keeping the calories & DUs @ 14 & 42, respectively
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic + accessory

5 rounds easy:
:30 wall sit march
10 alternating shoulder taps from plank
30 single-unders
+
Every :60 for 10 sets:
1 hang clean pull from just below the knees
1 hang power clean from just below the knees
1 split jerk
+
10:00 @ high effort:
1 x down & back length of gym plate overhead carry, 35/25
100m row or 100m ski erg
2/200
3/300
and so on…
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
400m run
30 wall balls
20 toes-to-bar
*runs are performed together, trade off all in-gym work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + little AMRAP

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift @ 31X1 + 1 snatch pull
2nd: 2-3 wall walks or 2-4 mat lengths handstand walk
+
AMRAP in 6:00:
20 dual DB Devil’s presses
300m run
max in remaining time burpees
+
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
15m bear crawl
:15-:30/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 @ moderate/sustainable effort:
1 lap around the gym bear crawl
1 lap around the gym tough Farmer’s walk
300m row or equivalent (something different than your 1st one)
+
5:00-10:00 coach-led mobility