Skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:30 table hold
10 scap pull-ups
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
15:00 for total hold time:
max L-sit – every time you come down, complete 1 lap around the gym dual DB/KB Farmer’s walk + 30 single- or double-unders
*L-sit variation should be tough but allow for at least :30 to start – on the floor (tough!), rings, dip bars, parallettes or DB handles, on a bench, 1 or both legs bent of straight
+
5:00-10:00 coach-led mobility

Something Open-y + accessory work

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
10:00 prep for the AMRAP – build to a power clean single above what you’ll be using, get in a few burpees and cals between reps, too
+
AMRAP in 10:00:
4 power cleans, moderate/tough up to 185/125
6 bar-facing burpees
10 calories
+
optional:
3 sets for completion:
16-20 alternating DB curl & press
16-20 band good mornings
OR
mobility work
*both if time allows

Squat & pull strength + intervals

3 rounds as warm-up:
6 goblet squat curl to halo
20-40 single-unders
+
Every 3:00 for 15:00 (5 sets):
1 back squat
3-5/side DB chainsaw rows
+
7 sets:
:60 of [30 double-unders + 3 squat cleans @ 135/95 + max in remaining time muscle-ups]
:60 rest
OR
7 sets for reps:
:60 of [6 toes-to-bar + 6 front squats up to 95/65 + max double-unders in remaining time]
+
5:00-10:00 coach-led mobility

Weightlifting + 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 2:30 for 15:00 (5 sets):
2 power snatches
+
1-2-3-4-5-6-7-8-9-10 for time w/12:00 cap:
Dual DB power cleans
Dual DB shoulder-to-overhead or handstand push-ups
OR
1-2-3-4-5-6-7 for time w/12:00 cap:
Strict handstand push-ups
Deadlifts, 255/175
+
5:00-10:00 coach-led mobility

Partner fun?

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
15 pull-ups or CTB pull-ups or bar muscle-ups (1 BMU = 2 pull-ups]
21 calories
27 wall balls
+
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):
5 clean- or snatch-grip deadlifts, 31X1
5-10 handstand push-ups or seated DB shoulder presses
+
AMRAP in 7:00:
3 rounds of [14 burpees + 28 alternating DB snatches]
max in remaining time calories
OR
3 rounds of [7 mat lengths handstand walk + 28 alternating DB snatches]
max in remaining time calories
+
5:00-10:00 coach-led mobility