Gymnastics skill + recovery-ish stuff

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 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
18:00 @ sustainable effort:
200m single-arm KB Farmer’s walk
200m run (or equivalent)
200m single-arm KB overhead carry
200m run (or equivalent)
*switch arms as desired/needed on both carries but don’t put down the KB
*can use different loading for the carries
+
5:00-10:00 coach-led mobility

Hinge & press strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
5 clean-grip Romanian deadlifts
5/side single-arm DB Z press
+
2 rounds for total reps:
:60 calories – your choice
:60 alternating DB snatches
:60 calories
:60 line-facing burpees
:60 calories
2:00 rest
+
3 sets:
6-8 dual DB Zottman curls
:30-:60 hollow hold
OR
mobility work
*both if time allows

MWG AMRAPs

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
10:00 to build to slightly above working weight for the squat clean or squat snatch
+
5 sets for total reps:
3:00 of [300m run + rounds in remaining time of (1 squat clean/snatch + 3 pull-ups/bar muscle-ups)]
:60 rest
*barbell load should be challenging but solid!
+
5:00-10:00 coach-led mobility

Hinge & press + triplet

3 rounds as warm-up:
10 alternating single-arm Russian kettlebell swings
10 alternating toe touches from plank
30 single-unders
+
Every 2:30 for 15:00 (6 sets):
1 deadlift
1 power clean
1 shoulder-to-overhead any way
+
5 rounds for time w/10:00 cap:
10 burpees
15 Russian kettlebell swings, light/moderate (easily unbroken)
40 double-unders
OR
5 rounds for time w/10:00 cap:
5 deadlifts, 225/155
10 strict handstand push-ups
40 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

5 rounds easy:
:30 wall sit march
10 alternating shoulder taps from plank
30 single-unders
+
Every :60 for 10:00 (10 sets):
1 hang clean pull from just below the knees
1 hang power clean from just above the knees
1 hang power clean from just below the knees
+
20:00 @ sustainable effort:
movement 1
movement 2
movement 3
*select any 3 from the following and cycle through for 20:00 – 400m run, 500m row, 400m ski erg, .7 mile Echo Bike, 1000m bike erg, 100 single-unders, 1 lap around the gym bear crawl
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
600m row
9 dual DB squat cleans
21 CTB pull-ups (chin-over-bar if CTB aren’t proficient)
9 dual DB squat cleans
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down