Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
400m run, 500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (crisscross singles?) or pistol progressions
+
15:00 @ sustainable effort:
4 wall walks or 1 lap around the gym bear crawl
120 single-unders
400m run
200m single-arm KB front rack carry – switch sides as needed but don’t put it down again
400m run
+
5:00-10:00 coach-led mobility

Squat tech/strength + intervals + accessory

3 rounds as warm-up:
6 slow alternating bird dogs
6 slow alternating dead bugs
6 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
4 thrusters – can be from the ground or out of a rack
+
5 sets for total calories:
2:00 of [10 toes-to-bar + 12 alternating reverse lunges (DBs or barbell held any way) + calories in remaining time]
:60 rest
+
5 sets:
6-8 dual DB curls
6-8 dual DB supine tricep extensions
OR
mobility work
*both if time allows

Hinge & press strength + chipper

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every :90 for 15:00 (5 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: 6 dual DB bench press or floor press, 4010
+
For time w/10:00 cap:
50 double-unders
50 power cleans, light up to 115/75
50 double-unders
50 handstand push-ups or T hand-release push-ups
50 double-unders
+
5:00-10:00 coach-led mobility

Squat & pull strength + WGM repeats

3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 overhead squats
2 strict supinated pull-ups – weight/assist as needed to make triples challenging but unbroken
+
Every 5:00 (3 sets) for total working time:
15 front squats or dual DB squats
15 pull-ups
run to 3rd pole & back
*no rack for the squats, load should moderate enough to be unbroken when fresh (but maybe not in subsequent sets)
+
5:00-10:00 coach-led mobility

Light weightlifting technique + easy recovery

5 rounds easy:
5 pvc overhead squats
10 alternating shoulder taps from plank or handstand or top of wall walk
+
Every 2:00 for 12:00 (6 sets):
1 clean pull
1 hang clean from just below the knees
1 jerk
+
2 sets:
3:00 bike
3:00 row
3:00 of [10 very light Russian kettlebell swings + :30 hollow hold + 50 single-unders]
+
bis/tris?

Partner comp!