Weightlifting tech + aerobic

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 push jerk
1 split jerk
+
AMRAP in 15:00:
200m row
30 double-unders
400′ shuttle run (8 x 25′ out & back)
+
bis/tris!

10:00 dynamic mobility work – coach-led
+
5 rounds for time w/a partner w/25:00 cap:
40 row calories
30 goblet squats
10 x [1 pull-up + 1 toes-to-bar (or 1 bar muscle-up = 1/1)]
*partners trade off all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge strength & press gymnastics + couplet

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 hang clean pull from :01 pause just below the knees
3 hang clean pulls from just below the knees
5/side single-arm DB Z presses
+
5 rounds for time w/7:00 cap:
3 wall walks
5 power cleans, light/moderate up to 135/95
7 deadlifts
+
5:00-10:00 coach-led mobility

Gymnastics skill + other things

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-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
+
15:00 @ moderate effort:
250m row/ski or 500m bike erg
100′ sand bag or med ball bear hug hold or dual KB front rack hold
:60 plank – any variation front/supine/side
+
5:00-10:00 coach-led mobility

SL/SA strength + couplet + accessory

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
10 alternating barbell on back forward lunges
10 ring rows or bent-over DB rows
+
3 rounds for time w/12:00 cap:
400m run
20 dual DB squats or sand bag (or med ball) on shoulder squats
+
3 sets:
5-10/side single-leg glute bridges w/a squeeze at the top
:15/side star plank

Hinge/press intervals + AMRAP

3 rounds as warm-up:
20 single-unders
10 alternating single-leg prisoner good mornings
5-10 scap push-ups
+
6 sets:
:90 of [2 power clean singles (or power snatch singles) + accumulate quality wall walks (or strict handstand push-ups or handstand walk) in remaining time]
:90 rest
*build to a challenging on the cleans as long as the 2 singles can be completed in about :20 each round
+
AMRAP in 6:00:
6 L arm DB power snatches
6 R arm DB power snatches
24 double-unders
+
5:00-10:00 coach-led mobility