Upper press & single-leg hinge + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3 push press
6/side single-arm single-leg crossbody DB Romanian deadlifts, nice & slow
+
For time w/15:00 cap:
45 Russian kettlebell swings
45 push-ups
45 calories
45 push-ups
45 Russian kettlebell swings
+
5:00-10:00 coach-led mobility work

Run, couplet, run!

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1 mile run
10 rounds of [10 pull-ups + 20 wall balls]
1 mile run
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + chipper + accessory

3 rounds as warm-up:
12 pvc passthroughs
8 pvc good mornings
4 pvc overhead squats
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
1 power clean
1 hang power clean
1 shoulder-to-overhead any way
+
For time w/9:00 cap:
5 wall walks
10 power cleans, light/moderate up to 135
15 bar-facing burpees
30 deadlifts, same load as used on the cleans
15 bar-facing burpees
10 power cleans
5 wall walks
+
3 sets:
15 band bicep curls
:10-:20 hang w/knees raised
OR
5:00-10:00 coach-led mobility

Gymnastics skill & aerobic/carries/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
max 2-arm hang from bar
15/12 calories
max L-sit
15/12 calories
+
5:00-10:00 coach-led mobility

Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
:20 supine plank or table hold
10 alternating toe touches from plank
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 hang squat snatches or hang squat cleans
5-10 dual DB bent-over rows or ring rows or alternating CTB pull-ups
+
Every 5:00 for 15:00 (3 sets):
4:00 of [400m run + max in remaining time of 4 front squats + 8 toes-to-bar]
:60 rest
*pick-up where you left of each set
+
3-5 sets:
:30/side plank
8-10 light band pull-aparts or face pulls
OR
mobility work

Hinge strength + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
5 snatch-grip deadlifts, 31X1 – get in 5-10 solid push-ups or dips after each set
+
3 sets for total reps/calories:
:60 Russian kettlebell swings
:60 L arm DB shoulder-to-overhead
:60 R arm DB shoulder-to-overhead
:60 calories
:60 rest
+
5:00-10:00 coach-led mobility work