Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
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 @ moderate effort:
300m run
100′ Farmer’s walk (2 x 25′ out & back)
:60 plank – any variation front/supine/side
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
1 power snatch – moderate & solid
4-6 dual DB bench press
+
3 rounds for time 10:00 cap:
450m row or bike/ski equivalent
15 shoulder-to-overhead – barbell up to 95/65 or equivalent feel w/dual DBs
+
3-5 sets:
8-10 band curls
8-10 band tricep pressdowns
OR
mobility work
*both if time allows

4th of July partner fun?

3 rounds as warm-up:
20 single-unders
10 alternating single-leg prisoner good mornings
5-10 scap push-ups
+
Every 2:30 for 15:00 (6 sets):
1 hang squat clean or 1 hang squat snatch
3-6/side heavy 3-point DB rows
+
For time w/a partner:
P1: 45 front squats + 45 row calories
P2: 45 row calories + 45 front squats
*so partner 1 completes their entire 90 reps/cals, then trades out for partner 2 to complete their entire 90 cals/reps (note that the order is switched)
*light bar up to 95/65, from the ground
+
5:00-10:00 coach-led mobility

Hinge/press strength + down & back chipper

3 rounds as warm-up:
3 burpee broad jumps
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets of each)
2 clean-grip deadlifts, 31X1
a few dips (ring or bar) or :10-:20 top of dip support
+
For time w/15:00 cap
20 power cleans, light/moderate up to 135/95
20 bar-facing burpees
400m run
2:00 rest
20 deadlifts, same as clean weight
20 bar-facing burpees
400m run
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

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 push jerk
1 split jerk
+
AMRAP in 15:00:
200m row
30 double-unders
400′ shuttle run (8 x 25′ out & back)
+
bis/tris!

10:00 dynamic mobility work – coach-led
+
5 rounds for time w/a partner w/25:00 cap:
40 row calories
30 goblet squats
10 x [1 pull-up + 1 toes-to-bar (or 1 bar muscle-up = 1/1)]
*partners trade off all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down