Weightlifting tech + aerobic

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :60 for 10:00 (10 sets)
2 light snatch balances
+
20:00 @ sustainable pace/effort:
:15 L sit – pick a variations that allows for an unbroken :15 when fresh
15 calories – your choice bike/row/ski
:15 L-sit
150′ Farmer’s walk (3 x 25′ out & back)
+
bis/tris!

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/a 24:00 cap:
400m run
1000m row or 1000m ski erg or 2000m bike erg
400m run
100 alternating DB snatches
400m run
100 burpees w/lateral hop over the DB
400m run
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + AMRAPs

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 22X1
6-8 alternating DB rows from plank
+
For total reps:
5:00 of [5 pull-ups + 10 wall balls]
:60 rest
5:00 of [5 toes-to-bar (or 2 bar muscle-ups) + 20 double-unders]
+
5:00-10:00 coach-led mobility

Gymnastics skill + sustainable aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
: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:
50′ bear crawl
10 hanging knee raises w/pause @ the top of each (knees above hips)
50′ walking lunges
500m row
+
5:00-10:00 coach-led mobility

SA/SL strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
6-8/side single-arm DB bench or floor press
12 light dual DB/KB death march steps
+
AMRAP in 10:00:
10 burpees
400′ shuttle run
+
3-5 sets:
10-15 bicep movement of choice
10-15 light tricep band pressdowns
OR
mobility work

Squat & upper pull strength + intervals

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, 22X1
3 strict pronated pull-ups, as tough as possible
+
3 rounds for time w/9:00 cap:
15 toes-to-bar
30 dual DB walking lunges
+
5:00-10:00 coach-led mobility