Hinge & press strength + triplet

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):
3-5 close-grip bench press, 30X1
6-10 light dual DB death march steps
+
AMRAP in 10:00:
5 burpees
15 Russian kettlebells swings
45 double-unders
10/15/45
15/15/45
and so on, adding 5 rep to the burpees but keeping the swings & DU the same
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic work

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:05-:10/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 @ steady effort:
180m (6 x across & back) shuttle run
60m (2 x across & back) tough Farmer’s walk
20 row calories
+
5:00-10:00 coach-led mobility

Single-leg/single-arm + AMRAP

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 12 dual DB walking lunges – held any way
2nd: 6 alternating DB rows from plank
+
For reps:
:60 pull-ups
:30 rest
:60 wall balls
:30 rest
:60 calories
:30 rest
:60 calories
:30 rest
:60 wall balls
:30 rest
:60 pull-ups
+
3 sets:
:30-:60 hollow hold
:30-:60 superman hold
OR
mobility work
*both if time allows

WGM intervals

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
2 standing broad jumps – sub-max, but build in effort as you go
+
Every 5:00 for 6 sets:
3 power clean singles or 3 power snatch singles
6-15 perfect push-ups or strict handstand push-ups
400m run or equivalent
*build in load as you go
*adjust loading/reps/distance to allow for at least :90 rest each interval
+
5:00-10:00 coach-led mobility

Squat & pull strength + couplet

2 rounds as warm-up:
5 strict pull-ups or scap pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every :90 for 15:00 (5 sets):
1st: 2 front squats, 22X1
2nd: 2 strict pronated pull-ups – weight or band-assist as needed to make 3 unbroken & challenging
+
21-15-9 for time w/9:00 cap:
Dual DB thrusters
Toes-to-bar
OR
9-7-5 for time w/9:00 cap:
Squat snatches, 135/95
Ring muscle-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech + other things

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :60 for 12:00 (12 sets):
1 tall clean or tall snatch w/pause in the hole
1 tall clean or tall snatch (no pause in the hole)
+
12:00 @ moderate effort:
12 med ball sit-ups
12 med ball Russian twists
12 walking lunges w/med ball held any way
24/16 calories
+
bis/tris!