Gymnastics skill + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
: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 @ easily sustainable effort:
10 med ball walking lunges, light/moderate
20 calories
10 med ball or sand bag squats, light/moderate
:30 2-arm hang from bar
+
5:00-10:00 coach-led mobility

Partner chipper + art contest + cookie exchange!

10:00 dynamic mobility work – coach-led
+
For time & aesthetic quality w/partner:
60 double-unders
draw base snowball
45 calories
draw middle snowball
10 synchronized wall walks
draw top snowball
60 double-unders
draw hat
45 calories
draw eyes
30 synchronized alternating DB snatches
draw nose
60 double-unders
draw mouth
45 calories
draw arms
30 synchronized toes-to-bar
draw accessory/item/part of choice
60 double-unders
draw accessory/item/part of choice
45 calories
draw accessory/item/part of choice
30 synchronized burpees
draw accessory/item/part of choice
*1 partner working at a time during the jump rope, calories, and drawing
*partners work together synchronized movements – both must be at the top of the DB snatch together and at the bottom of the burpee together
+
bis/tris/abs, walk, or mobility work of choice

Weightlifting & upper pull strength + chipper

3 rounds as warm-up:
3 pull-ups
6 push-ups
9 air squats
+
Every 3:00 for 15:00 (5 sets):
1 squat clean
1 hang squat clean from just below the knees
1 hang squat clean from anywhere above the knees
3-9 unbroken strict pull-ups – any grip
+
For time w/10:00 cap:
10 shuttle runs (1 = 25′ out & back)
50 wall balls
10 shuttle runs
50 wall balls
10 shuttle runs
+
5:00-10:00 coach-led mobility

Another partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
8 burpees
10 alternating DB snatches
14/12 calories
*partners trade off completed movements throughout
+
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
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 40X1
10/side 3-point DB rows or single-arm ring rows
+
21-15-9 for time w/9:00 cap:
Pull-ups (CTB if fairly efficient)
Dual DB hang squat cleans, moderate
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
: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 @ easily sustainable effort:
40 single-unders
:30 hang from bar
20 calories – your choice
10 med ball or sand bag squats, light/moderate
+
5:00-10:00 coach-led mobility