WGM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 5:00 for 30:00 (6 sets):
1 squat clean
3 front squats
9 pull-ups
300m run or equivalent rows/ski/bike
*goal is tough/heavy work on the barbell, smooth gymnastics, and a fast run – should have at least 2:00 of rest each set
+
3-5 sets:
10 bicep curls
10 tricep presses
*any variation works
OR
mobility work

Hinge & press strength + mini chipper

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):
2 power clean singles
4-8 dual DB shoulder presses
+
For time w/10:00 cap:
25 deadlifts, light/moderate up to 185/125
50 bar-facing burpees or handstand push-ups
25 deadlifts
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength/endurance + chipper

3 rounds as warm-up:
4 pull-ups
6 push-ups
8 air squats
+
Every 3:00 for 15:00 (5 sets):
4-4-4-4-4 back squats
2 strict pronated pull-ups – weight or use band assistance as needed to ensure 4 unbroken, tough reps
+
For time w/10:00 cap:
25 toes-to-bar
50′ dual DB at sides (or sand bag or med ball on shoulder) walking lunges, moderate
500m row or equivalent
50′ dual DB @ sides (or sand bag or med ball on shoulder) walking lunges
25 toes-to-bar
+
5:00-10:00 coach-led mobility

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
400m run
50 handstand push-ups or bar-facing burpees
400m run
50 power cleans, light moderate up to 95/65
400m run
50 power cleans
400m run
50 handstand push-ups or bar-facinh burpees
400m run
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 thrusters
5/side 3-point DB rows
+
For time w/9:00 cap:
21 front squats, 120/80 from the ground
18 CTB pull-ups
15 front squats
12 CTB pull-ups
9 front squats
6 CTB pull-up
*can sub 9/6/3 bar muscle-ups for the CTBs
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
1 lap around the gym sand bag or med ball bear hug carry
3 wall walks
500m row or equivalent
+
5:00-10:00 coach-led mobility