Weightlifting tech + aerobic + accessory

5 rounds easy:
:30 wall sit march
10 alternating shoulder taps from plank
30 single-unders
+
Every :60 for 10 sets:
1 hang clean pull from just below the knees
1 hang power clean from just below the knees
1 split jerk
+
10:00 @ high effort:
1 x down & back length of gym plate overhead carry, 35/25
100m row or 100m ski erg
2/200
3/300
and so on…
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
400m run
30 wall balls
20 toes-to-bar
*runs are performed together, trade off all in-gym work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + little AMRAP

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift @ 31X1 + 1 snatch pull
2nd: 2-3 wall walks or 2-4 mat lengths handstand walk
+
AMRAP in 6:00:
20 dual DB Devil’s presses
300m run
max in remaining time burpees
+
5:00-10:00 coach-led mobility

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
+
15:00 @ moderate/sustainable effort:
1 lap around the gym bear crawl
1 lap around the gym tough Farmer’s walk
300m row or equivalent (something different than your 1st one)
+
5:00-10:00 coach-led mobility

Single-leg strength + little AMRAP

3 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: 8 overhead walking lunges
sets 3-4: 8 front rack walking lunges
sets 5-6: 8 bar on back walking lunges
+
4 rounds::
:60 strict pronated pull-ups or tough ring rows
:60 double-unders (stop early if you get to 60 reps)
:60 calories – your choice
:60 rest
+
3 sets:
10 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows

Hinge + a few relatively easy post-Murph intervals

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings, light
+
Every 2:00 for 10:00 (5 sets):
3 clean pulls w/drop from top & reset
+
5 rounds @ easy effort:
:40 alternating DB snatches, light
:20 rest
:40 sit-ups
:20 rest
:40 row/bike/ski
:20 rest
+
5:00-10:00 coach-led mobility