MWG AMRAPs

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
10:00 to build to slightly above working weight for the squat clean or squat snatch
+
5 sets for total reps:
3:00 of [300m run + rounds in remaining time of (1 squat clean/snatch + 3 pull-ups/bar muscle-ups)]
:60 rest
*barbell load should be challenging but solid!
+
5:00-10:00 coach-led mobility

Hinge & press + triplet

3 rounds as warm-up:
10 alternating single-arm Russian kettlebell swings
10 alternating toe touches from plank
30 single-unders
+
Every 2:30 for 15:00 (6 sets):
1 deadlift
1 power clean
1 shoulder-to-overhead any way
+
5 rounds for time w/10:00 cap:
10 burpees
15 Russian kettlebell swings, light/moderate (easily unbroken)
40 double-unders
OR
5 rounds for time w/10:00 cap:
5 deadlifts, 225/155
10 strict handstand push-ups
40 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

5 rounds easy:
:30 wall sit march
10 alternating shoulder taps from plank
30 single-unders
+
Every :60 for 10:00 (10 sets):
1 hang clean pull from just below the knees
1 hang power clean from just above the knees
1 hang power clean from just below the knees
+
20:00 @ sustainable effort:
movement 1
movement 2
movement 3
*select any 3 from the following and cycle through for 20:00 – 400m run, 500m row, 400m ski erg, .7 mile Echo Bike, 1000m bike erg, 100 single-unders, 1 lap around the gym bear crawl
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
600m row
9 dual DB squat cleans
21 CTB pull-ups (chin-over-bar if CTB aren’t proficient)
9 dual DB squat cleans
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge strength & press stability + little couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip deadlift @ 31X1
1 clean pull
1 power clean
2-3 wall walks or 2-6 mat lengths handstand walk :30 slow bear crawl
+
AMRAP in 10:00:
7 dual DB Devil’s presses
200m run or 250m row or 1000m bike
+
5:00-10:00 coach-led mobility

Gymnastics skill + hold/monostructural recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
+
Every :60 for 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
For max static hold time in 18:00:
max hang from bar
200m run (or equivalent)
max L-sit
200m run (or equivalent)
+
5:00-10:00 coach-led mobility