Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ sustainable effort:
:30 L sit – pick a variation that can be done unbroken
150′ Farmer’s walk, heavy
:30 hollow hold or hollow rock
15 row calories
+
5:00-10:00 coach-led mobility

SL & SA strength + triplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 15:00 (5 sets):
3-4/side rear foot elevated split squats, 30X0
3-4/side 3-point DB rows, 20X0
+
AMRAP in 10:00:
200′ shuttle run
5 toes-to-bar or 2 bar muscle-ups
15 wall balls
5 toes-to-bar or 2 bar muscle-ups
+
3-5 sets:
10-15 band bicep curls
10-15 band tricep pressdowns
OR
mobility work

Weightlifting tech/strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean from anywhere above the knees
+
AMRAP in 8:00:
1-2-3-4… wall walks
2-4-6-8… deadlifts, moderate up to 205/145
OR
AMRAP in 8:00:
4 wall-facing handstand push-ups
4 deadlifts, moderate up to 225/155
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + intervals

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 20X1
3 strict supinated pull-ups – add load or assist as needed to make sets of 3 unbroken but tough
+
5 sets for total reps:
2:00 of [3 dual DB squat cleans + 5 CTB pull-ups + 15 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic/holds

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every 2:00 for 10:00 (5 sets):
3 hang snatches from anywhere above the knees
*your choice power/full for all reps
+
4 rounds:
4:00 bike/row/ski/run @ easy/moderate effort
:15 L side plank
:15 plank
:15 R side plank
:15 supine plank
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
For time w/a 30:00 cap:
800m run
1000m row or 1000m ski erg or 2000m bike erg
100 alternating DB snatches
100 burpees w/lateral hop over the DB
800m run
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down