WGM intervals

3 rounds as warm-up:
10 alternating toe touches from plank
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 6:00 for 30:00 (5 sets):
3 hang squat cleans from anywhere above the knees
6-15 strict pull-ups
500m row, 500m ski erg, .8 mile Echo Bike, or 1000m bike erg
*build to a heavy on the barbell, keep the gymnastics solid throughout, and cyclical work @ easy pace
*should have at least 2:00 recovery each set
+
5:00-10:00 coach-led mobility

Press strength + partner triplet

3 rounds as warm-up:
10 pvc passthroughs
10 scap push-ups
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
1 shoulder press building to a max
*from the ground, so power clean to begin each set
+
AMRAP in 15:00 w/a partner:
6 power cleans, moderate
9 bar-facing burpees
12 calories
*partners alternating completed movements throughout
+
5:00-10:00 coach-led mobility

Single-leg & upper pull strength + couplet

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
8 alternating barbell on back reverse lunges, slow & controlled, think :04 descent each rep
1 strict supinated pull-up (add weight or band assistance to make each set challenging)
+
AMRAP in 7:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on adding 3 to the toes-to-bar & 6 to the wall balls each round
OR
AMRAP in 7:00:
7 dual DB squat cleans, tough
7 dual DB squats
7 CTB pull-ups
7 toes-to-bar
+
5:00-10:00 coach-led mobility

Partner down & back

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
300 double-unders
3000m row
30 wall walks
3000m row
300 double-unders
*partners trade off every 30 double-unders, 300m row, and 3 wall walks
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + couplet

3 rounds as warm-up:
10 pvc passthroughs
5 pvc Kang squats
5 scap pull-ups or strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
1 clean pull
1 squat clean
OR
1 snatch-grip deadlift
1 snatch pull
1 squat snatch
+
For time w/10:00 cap:
9 pull-ups or CTB pull-ups
3-6-9-12-15 squats w/dual DBs @ shoulders, tough
*so 9/3, 9/6, 9/9, 9/12, 9/15
OR
3 rounds for time w/10:00 cap:
9 muscle-ups
9 reps of [1 squat clean + 1 front squat @ 185/125]
+
5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
5 YTWs
10-20 hollow arch swings (baby kips)
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
18:00 @ sustainable effort:
6 alternating Turkish get-ups
600m row or ski or .8 mile Echo Bike or 1200m bike erg or 400m jog
60 single-unders
+
5:00-10:00 coach-led mobility