Gymnastics skill + CP aerobic

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:
5 V ups
10 calories
15 single- or double-unders
10/20/30
15/30/45
and so on…
+
5:00-10:00 coach-led mobility

SL/SA squat & pull strength + AMRAP + 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):
4-6/side DB rear foot elevated split squat
4-6/side 3-point DB rows
+
AMRAP in 8:00:
5 burpees
50′ Farmer’s walk (25′ out & back)
10/100′
15/150′
and so on…
*heavy on the Farmer’s walk!
+
4 sets:
5-10/side single-leg glute bridges
:15-:30/side plank

Post-Murph easy-ish hinge/press EMOM

3 rounds as warm-up:
8 alternating single-leg prisoner good mornings
4 table hold to L-sits
2 standing broad jumps – increase effort rep-to-rep & set-to-set
+
Every :60 for 32:00 (8 sets of each):
1st: 1-5 mat lengths handstand walk or 1-3 wall walks
2nd: 3 touch-and-go deadlifts, moderate
3rd: 12/9 calories – your choice row/bike/ski
4th: 6-12 V ups or :30 Russian twists – can alternate set-to-set if you’d like
+
5:00-10:00 coach-led mobility

Murph

Weightlifting tech + aerobic

3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 superman
+
Every :90 for 15:00 (10 sets):
1 tall snatch
1 overhead squat
+
15:00 @ continuous pace/effort:
15 calories – your choice bike/row/ski
12 V ups
9 Russian kettlebell swings
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
2 rounds for time w/30:00 cap:
1200m row
60 alternating box step-ups
200m Farmer’s walk
120 double-unders
*trade off all work as desired throughout
+
bis/tris/abs of choice or easy walk cool-down