Hinge & press strength + partner couplet

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans from just below the knees
9-12 dual DB/KB Z press
+
6 rounds for reps w/a partner:
2:00 of [400′ shuttle run + max in remaining time alternating DB snatches]
*partners alternate rounds, so each completes 3
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
3 hang snatches from just above the knees
+
15:00 @ moderate effort:
150′ sand bag, med ball, or dual KB front rack carry
30 calories – your choice bike/row/ski
45 single-unders or double-unders
+
bis/tris!

Partner stuff, without an art show

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
1000m row
100′ med ball walking lunges
50 toes-to-bar
50 wall balls
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + hinge/press couplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlift 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)
+
AMRAP in 7:00:
1 wall walk
14 Russian kettlebell swings
2/14
3/14
and so on…
OR
3 power cleans, 185/125
3 strict handstand push-ups
3/6
3/9
and so on…
+
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
+
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 @ easily sustainable effort:
1 lap around the gym bear crawl
1 lap around the gym Farmer’s walk
1 lap around the gym bag/ball carry
300m row or equivalent
+
5:00-10:00 coach-led mobility

Single-leg & scap strength + couplet + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 wall balls w/a pause in the hole
+
Every 3:00 for 15:00 (5 sets):
10 light back squats, 20X1
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold
+
For time w/10:00 cap:
27 pull-ups or 9 muscle-ups
63 double-unders
21 pull-ups or 7 muscle-ups
63 double-unders
15 pull-ups or 5 muscle-ups
63 double-unders
9 pull-ups or 3 muscle-ups
*CTB if proficient enough to have a shot to finish under the cap
+
3 sets:
5/side band Pallof press
:15-:30/side star plank
OR
mobility work