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:
500m row or ski
1 lap around the gym bear crawl
1 lap around the gym Farmer’s walk
1 lap around the gym med ball or sand bag bear hug or dual KB front rack carry
+
5:00-10:00 coach-led mobility

Weightlifting & upper pull strength + triplet + 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
+
5 sets:
:60 of [5-4-3-2-1 front squats or overhead squats from the ground + max in remaining time pull-ups, CTB pull-ups, toes-to-bar, or muscle-ups]
2:00 rest
*full clean/snatch counts as first rep
*so 5 reps on the 1st round, 4 on the 2nd, 3 on the 3rd, 2 on the 4th, and 1 on the 5th
+
AMRAP in 10:00:
500m row or equivalent bike/ski
35 wall ball on shoulder squats
20 V ups
+
3-5 sets:
10 band bicep curls
10 band tricep pressdowns
OR
mobility work

Weightlifting tech + triplet AMRAP

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every :90 for 15:00 (10 sets):
1 power clean & jerk OR 1 power snatch
+
AMRAP In 10:00:
10 burpees
20 Russian kettlebell swings
40 double-unders
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + partner chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 12:00 (4 sets):
2 1 & 1/4 back squats
1 strict pronated pull-up – add load or assist as needed to make all sets tough
+
For time w/a partner:
100 pull-ups
200 wall balls
100 row calories
*partition as desired, but split all work as desired w/only 1 working at a time
+
5:00-10:00 coach-led mobility

Partner work

10:00 dynamic mobility work – coach-led
+
For time:
100 single-arm DB snatches, switch sides as desired
200 double-unders
150 calories
1000m run
100 single-arm DB hang clean to overhead, switch sides as desired
*partners trade off all work as desired w/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):
3-5 front squats
6-10/side 3-point DB rows
+
For time:
42-30-18 dual DB walking lunges
21-15-9 burpees w/lateral hop/step over DB
*so 42/21, 30/15, 18/9
+
5:00-10:00 coach-led mobility