Partner work

10:00 dynamic mobility work – coach-led
+
For time:
100 single-arm DB snatches, switch sides as desired
200 double-unders
150 calories
1000m run
100 single-arm DB hang clean to overhead, switch sides as desired
*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 & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
3-5 front squats
6-10/side 3-point DB rows
+
For time:
42-30-18 dual DB walking lunges
21-15-9 burpees w/lateral hop/step over DB
*so 42/21, 30/15, 18/9
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic things

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
: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
+
20:00 @ sustainable effort:
250m row or ski
1 lap around the gym Farmer’s walk
1 lap around the gym med ball or sand bag bear hug or dual KB front rack carry
200m run
1 lap around the gym bear crawl
1 lap around the gym med ball or sand bag bear hug or dual KB front rack carry
+
5:00-10:00 coach-led mobility

Hinge/press intervals + AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
5 sets:
:60 of [5 touch-and-go clean-grip deadlifts + max in remaining time strict/kipping handstand push-ups, ring/bar dips, push-ups, handstand walk, or wall walks]
2:00 rest
*moderate/tough on the barbell, then the most challenging gymnastics movement that still allows for a few solid reps each round
+
AMRAP in 10:00:
15 calories or 200m run
15 Russian kettlebell swings
+
3-5 sets:
:15-:30 hollow hold or rock
15 light dual DB delt raises
OR
mobility work

Weightlifting + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a tough (max?) ground-to-overhead single – your choice snatch/c&j, power/full
+
4 sets:
2:00 of [7 deadlifts + 5 power cleans + 3 shoulder-to-overhead]
:60 rest
*light/moderate up to 135/95
*pick-up where you left off each round
+
5:00-10:00 coach-led mobility work