Weightlifting skill + aerobic + accessory

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :90 for 15:00 (10 sets):
1 tall clean or tall snatch w/pause in the hole
1 tall clean or tall snatch (no pause in the hole)
+
10:00 @ moderate effort:
15 med ball sit-ups
20 walking lunges w/med ball held any way
250m row or run/bike/ski equivalent
+
bis/tris!

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1.5 mile run
100 toes-to-bar
100 push-ups
200 wall balls
100 push-ups
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press + couplet

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 snatch-grip deadlifts, 31X1
3 wall walks
+
AMRAP in 6:00:
3 power cleans, moderate/tough
3 bar-facing burpees
+
5:00-10:00 coach-led mobility

Gymnastics skills + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:15-:30/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 @ moderate/sustainable effort:
30m bear crawl
30m Farmer’s walk
300m row
300m run
+
5:00-10:00 coach-led mobility

Single-leg/single-arm + up-and-down chipper

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: 8 alternating front rack reverse lunges
2nd: 8 dual DB bent-over DB rows
+
For time w/12:00 cap:
21 pull-ups
84 double-unders
84 wall balls
84 double-unders
21 pull-ups
+
3 sets:
16 alternating DB curls, light
:30-:60 superman hold
OR
mobility work
*both if time allows

WMG repeats

2 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
4 standing broad jumps – sub-max, but build in effort as you go
+
6 sets:
3:00 of [3 power snatches or power cleans + 400m run (or equivalent) + max bar-facing burpees or strict handstand push-ups in remaining time]
2:00 rest
*heavier loads on the barbell are more important the maxing they gymnastics at the end again
+
5:00-10:00 coach-led mobility