WGM intervals

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
+
Every 6:00 for 5 sets:
4 squat clean singles
8-12 toes-to-bar OR 2-6 bar muscle-ups
400m row or equivalent
*build in load as you go
*adjust loading/reps/distance to allow for 2:00-3:00 rest each interval
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every :90 for 15:00 (5 sets):
1st: 3 clean-grip deadlifts, 31X1
2nd: 6-8 dual DB bench press or floor press, 30X0
+
For time w/10:00 cap:
35-25-15 Russian kettlebell swings
7-5-3 wall walks
*so 35/7, 25/5, 25/3
OR
3 rounds for time w/10:00 cap:
10 mat lengths handstand walk (5 out & back)
20 dual DB hang power cleans, 50/35/hand
+
5:00-10:00 coach-led mobility

Weightlifting skill + other stuff

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
:30 Sorensen hold
:30 single-unders
+
Every :60 for 10 sets:
1 tall jerk
1 jerk balance
1 split jerk
+
For time w/a partner:
2000m row – non-working partner must be in a plank
+
bis/tris!

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
100 box step-overs, single DB held any way
100 pull-ups
100 alternating DB snatches
100 row calories
100 box step-overs, single DB held any way
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
2-3 power cleans or power snatches
2-3/side single-arm DB Z press
+
AMRAP in 10:00:
10 handstand push-ups or 15/10 T hand-release push-ups
200m row or equivalent ski/bike
40 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:05-:10/side single-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 for completion:
1 lap around the gym bear hug carry
250m row
1 lap around the gym bear crawl
250m row
+
5:00-10:00 coach-led mobility