Gymnastics skills + other things

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 or pistol progressions
+
15:00 @ sustainable effort:
400m single-arm Farmer’s walk – switch as needed but don’t put it down!
400m bag carry – held any way but don’t put it down!
easy row/bike/ski in any remaining time
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a heavy power snatch or power clean single
+
3 sets for total calories:
4:00 of [8 wall walks + 20 alternating light/moderate DB snatches + calories in remaining time]
:60 rest
+
3 sets:
10 dual DB curls
10 band tricep pressdowns
OR
mobility work
*both if time allows

Squat strength + triplet/chipper

3 rounds as warm-up:
10 alternating toe touches from plank
10 air squats
5 strict pull-ups – band-assist as needed
+
Every 2:00 for 12:00:
3-3-3-3-3 front squats
+
2 rounds for time w/15:00 cap:
15 dual DB squat cleans
30 pull-ups
600m row or equivalent
OR
For time w/15:00 cap:
15 muscle-ups – bar or ring
30 calories
60 wall balls, 20/14 to 11/10
30 calories
15 muscle-ups
+
5:00-10:00 coach-led mobility

Hinge & press strength + chipper or couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 snatch pull
2-3 wall walks or 4-6 mat lengths handstand walk

+
For time w/10:00 cap:
30 power cleans, up to 155/105
30 bar-facing burpees
30 row calories
OR
10 rounds for time w/10:00 cap:
3 dual DB Devil’s presses, 50/35/hand
5 strict handstand push-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech + other easy things

3 rounds as warm-up:
:30 bottom of squat hold
:30 table hold
15 light Russian kettlebell swings
+
Every :90 for 12:00 (8 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*moderate & crisp
+
18:00 @ easily sustainable effort:
500m ski erg or 1000m bike erg or .7 mile Echo Bike or 400m run or 500m row
20 hollow rocks (forward & back = 1)
100 single-unders
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
2000m run
200 wall balls
2000m row
*movements can be completed in any order but each must be completed in their entirety before moving on to the next movement
*partners trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down