Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
10-20 alternating KB/DB pull throughs
10-20 hollow arch swings (baby kips)
+
Every :60 for 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
18:00 @ easily sustainable effort:
30m bear crawl
60m tough Farmer’s walk
30m bear crawl
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility

WGWMW intervals

3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
Every 5:00 for 30:00 (6 sets):
1 hang squat clean or 1 hang squat snatch
max (-1) ubnroken strict pull-ups (band-assist to ensure at least 5 unbroken on first set)
1 hang squat clean or 1 hang squat snatch
400m row, 400m ski erg, .6 mile Echo Bike, 800m bike erg
1 hang squat clean or 1 hang squat snatch
*build to a heavy on the barbell w/same weight for all reps within each set
*should still have roughly 2:00 of rest each interval despite starting every 5:00, adjust monostructural distance according (can increase distance, as well)
+
5:00-10:00 coach-led mobility

Hinge & overhead strength + partner couplet

3 rounds as warm-up:
15-30 single- or double-unders
10 alternating single-leg prisoner good mornings
2-3 wall walks
+
Every 2:00 for 14:00 (7 sets):
1 power clean
1 push press
+
For time w/a partner:
1000m run
100 DB snatches, heavy!
*partners trade off every 200m & 20 DB snatches (so one partner will complete 600m & 40 DB snatches while the other will complete 400m & 60 DB snatches – choose wisely!)
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups or strict pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 40X1
3-4/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
14 toes-to-bar
14 dual DB walking lunges w/heavy DBs @ shoulders/sides/overhead OR alternating pistols
*pick a tough single-leg variation that will slow you down a bit
+
5:00-10:00 coach-led mobility

Partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
120 double-unders
800m row
40 burpees w/lateral hop/step over the rower
*partners trade off 30 double-unders, 200m row, and 10 burpees
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + pull/squat couplet

3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
3 squat cleans
OR
1 snatch pull
3 squat snatches
+
2-4-6-8-10-12-14 for time w/10:00 cap:
Front squats, 95/65 – from the ground, full clean counts as 1st rep
Pull-ups or CTB pull-ups if proficient enough to hit consistent/fast singles
OR
1-2-3-4-5-6-7 for time w/10:00 cap:
Muscle-up
Squat clean, 185/115
+
5:00-10:00 coach-led mobility