Gymnastics skill + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
: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 @ sustainable effort:
1 lap around the gym bear crawl
10 calories
2 laps around the gym Farmer’s walk
20 calories
3 laps around the gym med ball or sand bag bear hug or dual KB front rack carry
30 calories
+
5:00-10:00 coach-led mobility

Weightlifting complex + AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 2:30 for 15:00 (6 sets):
1 squat clean
2 alternating alternating front rack reverse lunges
3 front squats
+
AMRAP in 10:00:
1000m row or equivalent bike/ski
max in remaining time of [5 pull-ups (CTB if possible) + 10 med ball or sandbag on shoulder walking lunges]
+
3-5 sets:
8-12 band bicep curls
8-12 band tricep pressdowns
OR
mobility work

Weightlifting + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 shoulder-to-overhead any way
1 power clean
*can drop & reset after the s2o
+
For time w/10:00 cap:
10 wall walks
50 Russian kettlebell swings
50 calories
10 wall walks
OR
5 rounds for time w/10:00 cap:
50′ handstand walk
10 med ball or sand bag ground to shoulder, light/moderate up to 100/60
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + interval AMRAPs

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 back squats
2 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
For total wall balls:
4:00 of [48 double-unders + 12 toes-to-bar + wall balls in remaining time]
:60 rest
3:00 of [48 double-unders + 12 toes-to-bar + wall balls in remaining time]
:60 rest
2:00 of [48 double-unders + 12 toes-to-bar + wall balls in remaining time]
+
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:
4000m row or equivalent ski/bike
80 bar-facing burpees
40 power cleans, moderate up to 185/125
*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):
2-3 front squats
6-9/side 3-point DB rows
+
For time w/10:00 cap:
24 dual DB squats
21 CTB pull-ups
18 dual DB squats
15 CTB pull-ups
12 dual DB squats
9 CTB pull-ups
*only cut the CTB if no chance to finish under the cap!
+
5:00-10:00 coach-led mobility