Weightlifting & upper press strength + chipper + accessory

3 rounds as warm-up:
1 slow wall walk or 1-2 mat lengths handstand walk
2 nice & slow unweighted Jefferson curl
:30 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift
1 snatch high pull
1 power snatch
4-8 dual DB bench press or floor press
+
For time w/10:00 cap:
50 alternating single-arm DB snatch
40 burpees w/lateral hop over the DB
30 calories – your choice
+
3 sets optional:
9-12 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Partner coooooooooooooooommmmmpp!!!

Pre-comp EMOM

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every :60 for 32:00 (8 sets of each):
1st: 1-2/side Turkish get-ups
2nd: 4-6 strict pull-ups or Australian CTB pull-ups
3rd: :30 bear plank
4th: 12/9 calories – your choice
*keep things light & on the low end of the reps if you’re competing tomorrow!
+
5:00-10:00 coach-led mobility

Gymnastics skills + aerobic/crawls/carries/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
+
20:00 @ easily sustainable effort:
1000m row or equivalent bike/ski
1 lap around the gym bear hug carry
1 lap around the gym walking lunges
1 lap around the gym bear hug carry
1 lap around the gym bear crawl
1 lap around the gym bear hug carry
+
5:00-10:00 coach-led mobility

Lifting + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
15:00 to build to a tough squat clean or squat snatch single
+
5 sets for total reps:
:90 of [150′ shuttle run + 9 dual DB or sandbag squats + max in remaining time tough pulling variation]
:30 rest
*pick from muscle-ups, CTB pull-ups, chin-over-bar pull-ups, or strict pull-ups
+
3-5 sets:
10 bicep curls
10 tricep pressdowns/extensions
OR
mobility work

Hinge & press strength + couplet + accessory

3 rounds as warm-up:
1 slow wall walk or 1-2 mat lengths handstand walk
2 nice & slow unweighted Jefferson curl
:30 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 clean-grip deadlifts, 31X1
6-8 dual DB bench press or floor press
+
10 rounds for time:
3 power cleans, light/moderate up to 135/95
3 bar-facing burpees
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work