Partner things

10:00 dynamic mobility work – coach-led
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AMRAP in 24:00 w/a partner:
20/16 row calories
400′ shuttle run (8 x 25′ out & back) or 200m run if nice out!
[8 pull-ups + 12 goblet squats]
*partners alternate completed movements throughout
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bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + couplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
5 snatch-grip deadlifts w/a :01 pause just below the knees on the way up & :03 descent
:30 plank, handstand hold, or top of dip hold (bar or rings)
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10-9-8-7-6-5-4-3-2-1 for time w/10:00 cap:
Deadlifts, moderate up to 205/145
Bar-facing burpees
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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
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 @ easily sustainable effort:
600′ shuttle run (12 x 25′ out & back)
200′ tough dual KB/DB carry of choice (4 x 25′ out & back) – Farmer’s walk, front rack, overhead, or mixed, can change things up set-to-set
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5:00-10:00 coach-led mobility