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 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
15:00 @ easily sustainable effort:
30m bear crawl
60m tough Farmer’s walk
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

WGM intervals

For completion as warm-up:
300m run
2 sets of [10 alternating toe touches from plank + 5 slow prisoner Kang squats]
+
Every 5:00 for 30:00 (6 sets):
1 power snatch or 1 power clean
6-12 perfect push-ups, 4-8 strict dips, or 3-6 mat lengths handstand walk
300-400m (or equivalent row/bike/ski)
1 power snatch or 1 power clean
*build to a heavy on the barbell w/same weight within each set, keep the gymnastics solid throughout, and cyclical work @ easy pace to be able to hit the 2nd barbell rep
+
5:00-10:00 coach-led mobility

Squat & pull strength + partner couplet

3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-5 front squats, 40X1
3-5/side 3-point DB rows, 20X0
+
AMRAP in 15:00 w/a partner:
150 wall balls
75 toes-to-bar
*split all work as desired w/only 1 partner working at a time
+
5:00-10:00 coach-led mobility

Hinge & overhead strength + couplet

3 rounds as warm-up:
2 wall walks
10 alternating single-leg prisoner good mornings
15-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
1 power clean
2 push presses
+
AMRAP in 8:00:
20 single-arm DB power cleans
20 single-arm DB shoulder-to-overhead
*switch sides every 5 reps on each movement
*load should be tough for at least one of the movements (probably the S2O)
+
5:00-10:00 coach-led mobility

Partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
800m row
800m run
80 air squats
*partners trade off 200m row, 200m run, and 20 air squats
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + jump/hinge/press

3 rounds as warm-up:
10 pvc passthroughs
5 pvc Kang squats
2 wall walks
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
3 power cleans
OR
1 snatch pull
3 power snatches
+
For time w/15:00 cap:
50-40-30-20-10 double-unders
10 deadlifts, light up to 135/95
10 bar-facing burpees
*so 50/10/10, 40/10/10, and so on…
OR
3 rounds for time w/15:00 cap:
84 double-unders
15 power clean & jerks, 115/75
+
5:00-10:00 coach-led mobility