Gymnastics skill + aerobic recovery

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:
50′ bear crawl
100′ med ball carry
100′ plate or dual DB/KB overhed carry
50′ unweighted walking lunges
500m row
*25′ turnarounds
+
5:00-10:00 coach-led mobility

Squat & pull strength + AMRAP + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
10 alternating barbell on back reverse lunges
10 light dual KB or DB bent-over rows
+
AMRAP in 10:00:
400m run
30 wall balls
20 pull-ups or 15 CTB pull-ups or 10 bar muscle-ups
400m run
30 wall balls
max in remaining time pull-ups, CTB pull-ups, or bar muscle-ups (same as your first round)
+
3-5 sets:
15 glute bridges
:15-:30 hollow hold

Hinge/press EMOM + hinge/press sprint chipper

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 24:00 (8 sets of each):
1st: 1 power clean
2nd: 5-10 strict handstand push-ups or T hand-release push-ups or 1-2 mat lengths handstand walk
3rd: :30 bike/row/ski – build from easy to moderate across the 8 sets
+
For time:
6 bar-facing burpees
9 ground-to-overhead
12 bar-facing burpees
9 ground-to-overhead
6 bar-facing burpees
*light/moderate load up to 135/95, should be able to very quick singles or even touch-and-go throughout
+
5:00-10:00 coach-led mobility

Squat & pull strength + AMRAP

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 5 front squats, 30X1
2nd: 1 weighted strict pronated pull-up, weight or band-assist as needed to make 1 tough but do-able
+
AMRAP in 9:00:
6 toes-to-bar
6 dual DB squats
12/9 calories – your choice
6 dual DB squats
+
5:00-10:00 coach-led mobility

Partner stuff!

10:00 dynamic mobility work – coach-led
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For reps w/a partner:
13:00 of [2000/1800/1600m row (MM/MF/FF) + max in remaning time of (5 dual DB Devil’s press + 30 double-unders]
+
4:00 rest
+
13:00 of [50 burpees + 100 single-arm DB hang clean & jerk + 150 double-unders + max in remaining time row calories]
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + couplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 back squat, 30X1
4-6/side 3-point DB rows
+
3 rounds for time w/7:00 cap:
15 front squats, light/moderate up to 135/95
15 pull-ups (CTB if proficient enough to have a shot at finishing under the cap)
+
5:00-10:00 coach-led mobility