Pre-comp EMOM

3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
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Every :60 for 32:00 (8 sets of each):
1st: 3-6 front squats, 20X1
2nd: 6-9 ring rows or bent-over DB/KB rows
3rd: 9-15 push-ups or 3-5 wall walks
4th: :30 calories – your choice bike/row/ski erg
*keep things light & on the low end of the reps if you’re competing tomorrow, otherwise have at it!
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :60 plank
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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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20:00 @ sustainable effort:
50′ bear crawl
100′ Farmer’s walk
20/15 row calories
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5:00-10:00 coach-led mobility

Weightlifting tech + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
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Every 2:30 for 15:00 (6 sets):
1 power clean
3 hang power cleans from anywhere above the knees
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3 rounds for time w/9:00 cap:
15 burpees
30 Russian kettlebell swings
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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
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Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
2 strict pronated pull-ups, as tough as possible
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5 sets for total reps:
2:00 of [4 pull-ups + 8 alternating KB goblet reverse lunges + 16 double-unders]
:60 rest
*pick up where you left off each round
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5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
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Every :60 for 10:00 (10 sets)
2 light snatch balances
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20:00 @ sustainable pace/effort:
:15 L sit – pick a variations that allows for an unbroken :15 when fresh
15 calories – your choice bike/row/ski
:15 L-sit
150′ Farmer’s walk (3 x 25′ out & back)
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bis/tris!

Partner chipper

10:00 dynamic mobility work – coach-led
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For time w/a 24:00 cap:
400m run
1000m row or 1000m ski erg or 2000m bike erg
400m run
100 alternating DB snatches
400m run
100 burpees w/lateral hop over the DB
400m 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