Hinge & press strength + chipper

3 rounds as warm-up:
6 pvc passthroughs
8 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 power clean or power snatch singles
2-3 wall walks or 2-3 mat lengths handstanding walk or 6-9 strict handstand push-ups
+
For time:
800m row or equivalent
80 heavy DB hang clean to overhead – switch arms every 5 reps
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :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:
250m row or equivalent
50′ bear crawl
250m row or equivalent
100′ med ball or sand bag bear hug carry
+
5:00-10:00 coach-led mobility

Fatigued SL intervals + chipper + 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 3:00 for 15:00 (5 sets):
12/9 calories – your choice bike/row/ski
12 steps dual DB/KB walking lunge – DB/KBs held any way
*hard calories and then right into a moderate/tough lunge
+
For time w/10:00 cap:
21 toes-to-bar or 7 muscle-ups
500m row or equivalent
15 toes-to-bar or 5 muscle-ups
50 wall balls
9 toes-to-bar or 3 muscle-ups
+
3-5 sets:
9-12 band bicep curls
9-12 band tricep pressdowns
OR
mobility work

Weightlifting tech/strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
2-3 wall walks or mat lengths handstand walk
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean from anywhere above the knees
1 jerk – your choice push or split
+
For time:
15 dual DB Devil’s press
400m run
15 dual DB Devil’s press
+
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):
3-2-1-1-1 back squats, 20X1
3-2-1-1-1 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
3 sets for total reps:
3:00 of [4 pull-ups + 6 dual DB squats + 16 double-unders]
:60 rest
OR
3 sets for total reps:
3:00 of [4 overhead squats @ 115/75 + 6 CTB pull-ups + 16 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility

Partner things

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
5 rounds of [12 deadlifts + 9 power cleans + 6 shoulder-to-overhead]
1500m run
100 bar-facing burpees
*trade off every 300m on the run and as desired for all in-gym work w/1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down