Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :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
+
15:00 @ easily sustainable effort:
1 lap Farmer’s walk
1 lap bear hug carry
1 lap of [bear crawl the long sides & walking lunge the short sides]
500m row or equivalent
+
5:00-10:00 coach-led mobility

Hinge & press strength + chipper AMRAP + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 21X1
4-6/side single-arm Z press
+
AMRAP in 8:00:
20 burpees
40 double-unders
60/50 calories
40 double-unders
max in remaining time wall walks or mat lengths handstand walk
+
3 sets:
12 bicep movement of choice
:15-:30/side star plank
OR
mobility work

SL/SA strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
8-10 light alternating reverse lunges w/barbell on back
4-5/side 3-point DB/KB rows
+
For time w/12:00 cap:
48 wall balls
32 toes-to-bar
16 shuttle runs (1 = 25′ out & back)
24 wall balls
16 toes-to-bar
8 shuttle runs (1 = 25′ out & back)
+
5:00-10:00 coach-led mobility

Hinge & press strength + AMRAP

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every :90 for 15:00 (10 sets):
1 power clean to overhead any way
+
AMRAP in 9:00:
7 deadlifts
9 bar-facing burpees
11 calories – your choice row/bike/ski erg
*moderate barbell load that could be completed unbroken when fresh
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic/carries

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 snatch
2 hang snatches from anywhere above the knees
+
15:00 @ moderate effort:
200′ Farmer’s walk
:30 plank or hollow hold
400′ shuttle run
+
bis/tris!

Partner AMRAP intervals

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
48 double-unders
24/22/20 calories (MM/MF/FF)
16 wall balls
8 pull-ups
*partners must trade out every :60 (so each partner will perform 12 rounds again like last week)
+
bis/tris/abs of choice or easy walk cool-down