Hinge strength & press gymnastics + couplet

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 hang clean pull from :01 pause just below the knees
3 hang clean pulls from just below the knees
5/side single-arm DB Z presses
+
5 rounds for time w/7:00 cap:
3 wall walks
5 power cleans, light/moderate up to 135/95
7 deadlifts
+
5:00-10:00 coach-led mobility

Gymnastics skill + other things

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:
250m row/ski or 500m bike erg
100′ sand bag or med ball bear hug hold or dual KB front rack hold
:60 plank – any variation front/supine/side
+
5:00-10:00 coach-led mobility

SL/SA strength + couplet + accessory

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
10 alternating barbell on back forward lunges
10 ring rows or bent-over DB rows
+
3 rounds for time w/12:00 cap:
400m run
20 dual DB squats or sand bag (or med ball) on shoulder squats
+
3 sets:
5-10/side single-leg glute bridges w/a squeeze at the top
:15/side star plank

Hinge/press intervals + AMRAP

3 rounds as warm-up:
20 single-unders
10 alternating single-leg prisoner good mornings
5-10 scap push-ups
+
6 sets:
:90 of [2 power clean singles (or power snatch singles) + accumulate quality wall walks (or strict handstand push-ups or handstand walk) in remaining time]
:90 rest
*build to a challenging on the cleans as long as the 2 singles can be completed in about :20 each round
+
AMRAP in 6:00:
6 L arm DB power snatches
6 R arm DB power snatches
24 double-unders
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + down & back chippers

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 3-2-1-1-1 front squat, 22X1
2nd: 2-3 strict pronated CTB pull-ups – band-assist or load as needed to ensure 2-3 challenging unbroken reps each set w/solid CTB contact at the top of each
+
For total time w/15:00 cap:
500m row
40 wall balls
30 pull-ups
2:00 rest
30 toes-to-bar
40 wall balls
500m row
+
5:00-10:00 coach-led mobility

Partner stuff!

10:00 dynamic mobility work – coach-led
+
5 rounds for time w/a partner w/25:00 cap:
25 box jump-overs w/step-down
25 T hand-release push-ups or handstand push-ups (or 1 wall-facing handstand push-ups = 2)
400m run
25 Russian kettlebell swings
*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