Hinge & press strength + AMRAPs

2 rounds as warm-up:
10 light alternating hang DB snatches
5-10 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip Romanian deadlifts, 3111 – slight bend in knees, hinge until bar is just below the knees, return to standing tall
5 dual DB Z press
+
AMRAP in 10:00:
4 power cleans, 155/105
6 strict handstand push-ups
24 crossover single-unders
OR
AMRAP in 10:00:
4 power cleans, light/moderate up to 155/105
6 bar-facing burpees
24 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

3 rounds for completion @ easy effort:
20 single-unders
4 alternating slow Turkish get-up + windmill
+
Every :90 for 15:00 (10 sets):
1 snatch balance
1 overhead squat
+
15:00 @ sustainable pace/effort:
16 calories – your choice bike/row/ski
12 alternating single-arm DB hang snatch, light
8 wall balls
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
8 toes-to-bar
12 alternating goblet box step-ups
200m run
*partners alternate completed movements
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet

3 rounds as warm-up:
7 pvc passthroughs
7 pvc good mornings
7 pvc squats – back or overhead
+
Every 2:00 for 14:00 (7 sets):
2-3 power clean or power snatch singles
a few dips or :10-:30 top of dip support – your choice rings or bar again
+
For time w/7:00 cap:
7 wall walks or 14 mat lengths handstand walk
49 Russian kettlebell swings or 49 light deadlifts up to 135/95
70 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
18:00 @ easily sustainable effort:
21 double-unders, single-unders, crossovers (or a combo of the 3)
18 calories – your choice
150′ (3 x 25′ out & back) carry of choice – Farmer’s walk, front rack, bear hug, overhead
+
5:00-10:00 coach-led mobility

Weightlifting tech + WMG intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 12:00 (8 sets):
1-2 overhead squats or 1-2 hang squat snatches – light/moderate & really solid reps, treat as tech work
+
5 sets for reps:
2:00 of [15 wall balls + 300′ shuttle run + max in remaining time pull-ups (CTB if possible)]
:60 rest
+
3 sets:
5/side band Pallof press
:30/side plank
OR
mobility work