Partner chipper

10:00 dynamic mobility work – coach-led
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For time w/a partner & 24:00 cap:
160 double-unders
80 alternating DB snatches
80 burpees
80 alternating DB snatches
80 calories
80 alternating DB snatches
160 double-unders
*complete in order w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + ascending couplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
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Every 3:00 for 15:00 (5 sets):
3 front squats
6-9/side 3-point DB rows
+
AMRAP in 7:00:
3 CTB pull-ups or pull-ups
3 L-arm DB thrusters
3 R-arm DB thrusters
6/6/6
9/9/9
and so on, adding 3 reps to each movement each round
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:30 table hold
10 scap pull-ups
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 for completion:
max L-sit
max hang from bar
300m row or equivalent
*L-sit variation should be tough but allow for at least :30 to start – on the floor (tough!), rings, dip bars, parallettes or DB handles, on a bench, 1 or both legs bent of straight
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5:00-10:00 coach-led mobility

Something Open-y + accessory work

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
8:00 to build to a moderate power clean or power snatch single, mix in a few push-ups, handstand holds, and/or wall walks as prep for the AMRAP
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AMRAP in 12:00:
2 wall walks
6 power cleans or power snatches, up to 115/75
12 calories
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3 sets for completion:
8-12 alternating DB curl & press
8-12 band good mornings
OR
mobility work
*both if time allows

Squat & upper pull strength + intervals

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
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Every 3:00 for 15:00 (5 sets):
3-6 overhead squats – control/positioning over load
3-6 strict pronated pull-ups – weight or band-assist as needed to make 3-6 unbroken challenging
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5 sets:
:90 of [60 double-unders + 6 squat cleans @ 185/125 + max in remaining time muscle-ups (ring or bar)]
:90 rest
OR
5 sets for reps:
:90 of [9 toes-to-bars + 18 wall balls + max double-unders in remaining time]
:90 rest
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5:00-10:00 coach-led mobility

Hinge & press strength + chipper

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
5 hang power cleans
5/side standing single-arm DB shoulder presses
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For time w/12:00 cap:
10 single-arm DB hang clean & jerks
20 calories
30 single-arm DB hang clean & jerks
40 calories
50 single-arm DB hang clean & jerks
60 calories
and so on…
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5:00-10:00 coach-led mobility