Partner chipper!

10:00 dynamic mobility work – coach-led
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For time w/a 25:00 cap:
1500m row or 1500m ski erg or 3000m bike erg
150′ goblet walking lunges (3 x 25′ out & back)
50 pull-ups
150′ goblet walking lunges
50 pull-ups
150′ goblet walking lunges
1500m row or 1500m ski erg or 3000m bike erg
*split all work as desired with only 1 partner working at a time
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bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, 31X1
2-3 wall walks or 2-3 mat lengths handstanding walk or 6-9 strict handstand push-ups
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For time w/10:00 cap:
30 double-unders
30 dual DB hang power cleans
30 double-unders
30 calories
30 double-unders
30 burpees
30 double-unders
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries

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
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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20:00 @ sustainable effort:
:30 L sit – pick a variation that can be done unbroken
150′ Farmer’s walk, heavy
:30 hollow hold or hollow rock
15 row calories
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5:00-10:00 coach-led mobility

SL & SA 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
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Every 3:00 for 15:00 (5 sets):
3-4/side rear foot elevated split squats, 30X0
3-4/side 3-point DB rows, 20X0
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AMRAP in 10:00:
200′ shuttle run
5 toes-to-bar or 2 bar muscle-ups
15 wall balls
5 toes-to-bar or 2 bar muscle-ups
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3-5 sets:
10-15 band bicep curls
10-15 band tricep pressdowns
OR
mobility work

Weightlifting tech/strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
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Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean from anywhere above the knees
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AMRAP in 8:00:
1-2-3-4… wall walks
2-4-6-8… deadlifts, moderate up to 205/145
OR
AMRAP in 8:00:
4 wall-facing handstand push-ups
4 deadlifts, moderate up to 225/155
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5:00-10:00 coach-led mobility work

Squat & upper pull strength + intervals

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
5 back squats, 20X1
3 strict supinated pull-ups – add load or assist as needed to make sets of 3 unbroken but tough
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5 sets for total reps:
2:00 of [3 dual DB squat cleans + 5 CTB pull-ups + 15 double-unders]
:60 rest
*pick up where you left off each round
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5:00-10:00 coach-led mobility