Weightlifting tech + aerobic + accessory

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :60 for 10:00 (10 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*light & snappy!
+
15:00 @ easily sustainable effort:
9 line-facing burpees
12 light Russian kettlebell swings
15 calories – your choice
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
5:00-10:00 deadlift prep/build
+
AMRAP in 18:00 w/a partner:
90/80/70 row calories (MM/MF/FF)
21-15-9 of [deadlifts up to 185/125 + handstand push-ups (or push-ups)]
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + lunge/run AMRAP

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):
3 back squats, 20X1
6-12 unbroken strict (ideally CTB) pull-ups – band-assist as needed
+
AMRAP in 10:00:
200m run or 200m ski erg or 250m row or 1000m bike
20 dual DB walking lunges – your choice side, shoulders, overhead
+
5:00-10:00 coach-led mobility

Gymnastics skill + recovery-ish stuff

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
+
18:00 @ sustainable effort:
200m single-arm KB Farmer’s walk
200m run (or equivalent)
200m single-arm KB overhead carry
200m run (or equivalent)
*switch arms as desired/needed on both carries but don’t put down the KB
*can use different loading for the carries
+
5:00-10:00 coach-led mobility

Hinge & press strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
5 clean-grip Romanian deadlifts
5/side single-arm DB Z press
+
2 rounds for total reps:
:60 calories – your choice
:60 alternating DB snatches
:60 calories
:60 line-facing burpees
:60 calories
2:00 rest
+
3 sets:
6-8 dual DB Zottman curls
:30-:60 hollow hold
OR
mobility work
*both if time allows

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