Gymnastics skill & aerobic recovery

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 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
AMRAP in 15:00:
max hang from bar
1 lap around the gym bear crawl
500/400m row
1 lap around the gym bear crawl
+
5:00-10:00 coach-led mobility

Weightlifting tech + AMRAPs

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets, 2 sets of each variation):
sets 1-2: 2 hang squat snatches or cleans from anywhere above the knees
sets 3-4: 2 hang squat snatches or cleans from just below the knees
sets 5-6: 2 squat snatches or cleans
+
3 rounds:
:90 strict pull-ups
:90 wall balls
:90 calories – your choice
:90 rest
+
3 sets:
6-8 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows

WGM 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 cleans/snatches
+
5 sets for total reps:
3:00 of [3 power cleans (or power snatches) + 6 T hand release push-ups (or strict handstand push-ups + 12 calories]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility

Squat & pull strength + ascending triplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every :90 for 15:00 (5 sets):
1st: 1 1 & 1/4 front squat
2nd: 2-3 strict supinated CTB pull-ups – weight or band-assist as needed to ensure unbroken & challenging within the rep range
+
AMRAP in 10:00:
5 toes-to-bar or bar muscle-ups
10 wall balls
20 double-unders
10/20/40
15/30/60
and so on, adding 5/10/20 to the TTB(BMU)/WB/DU, respectively
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :90 for 12:00 (8 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 today!
+
12:00 @ high effort:
1 x down & back length of gym Farmer’s walk
200m run or 250m row or 200m ski erg or 500m bike erg
2/200m
3/200m
and so on, adding 1 Farmer’s walk each round but keeping the run/row/ski/bike
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
400m run
40 alternating DB snatches
40 burpees
*partners trade off all work as desired
+
bis/tris/abs of choice or easy walk cool-down