Hinge & press strength + triplet

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):
3-2-1-1-1 close-grip bench press, 30X1
6-9 dual DB/KB Romanian deadlifts, something like 3010
+
AMRAP in 10:00:
50′ burpee broad jump
500′ shuttle run
50′ burpee broad jump
500m row or equivalent
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
For time & aesthetic quality w/partner:
60 double-unders
draw base snowball
45 calories
draw middle snowball
30 synchronized burpees
draw top snowball
60 double-unders
draw hat
45 calories
draw eyes
30 synchronized alternating DB snatches
draw nose
60 double-unders
draw mouth
45 calories
draw arms
30 synchronized burpees
draw accessory/item/part of choice
60 double-unders
draw buttons
45 calories
draw accessory/item/part of choice
30 synchronized alternating DB snatches
draw accessory/item/part of choice
*1 partner working at a time during the jump rope, calories, and drawing
*partners work together synchronized movements – both must be at the top of the DB snatch together and at the bottom of the burpee together
+
bis/tris/abs, walk, or mobility work of choice

Squat & upper pull strength + SL & pull couplet

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 2:30 for 15:00 (6 sets):
1 back squat
6-10 pronated to supinated ring rows or 3-5/side 3-point DB/KB rows, 30X0
+
7 rounds for time w/7:00 cap:
14 walking lunges w/wall ball @ shoulder
7 toes-to-bar
OR
3 rounds for time w/7:00 cap:
7 bar muscle-ups
28 alternating pistols
+
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 plate overhead carry
1 lap around the gym unweighted walking lunges
1 lap around the gym bag/ball carry
500m row or equivalent
+
5:00-10:00 coach-led mobility

Weightlifting tech + couplet + 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 power clean
1 hang power clean from just below the knees
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extension, front rack, receiving footwork, hook-grip, etc.)
+
For time w/10:00 cap:
50 double-unders
25/20 calories – your choice
40 double-unders
25/20 calories
30 double-unders
25/20 calories
20 double-unders
25/20 calories
10 double-unders
+
3 sets:
10-20 light bicep movement of choice
:10-:20/side star plank
OR
mobility work

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
10 alternating front rack reverse lunges, light!
:10-:20 hanging knee raise, hanging L hold, or toes-to-bar hold
+
AMRAP in 10:00:
25 pull-ups or 10 muscle-ups (your choice ring/bar)
75 wall balls
25 pull-ups or 10 muscle-ups
max in remaining time calories
+
5:00-10:00 coach-led mobility