Weightlifting strength + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
12:00 to build to a ground-to-overhead max
+
6 sets for total reps:
2:00 of [6 burpees + 12 Russian kettlebell swings + 24 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic things

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 12:00 (8 sets):
1 power clean
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
16:00 @ moderate effort:
max 2-arm hang from bar
max plank
400m row
400′ shuttle run
+
bis/tris!

Partner things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00:
station 1: 250m row or ski erg
station 2: 200m run
station 3: 5 pull-ups + 10 wall balls
*partners trade off completed stations
+
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
+
Every 3:00 for 15:00 (5 sets):
6-5-4-3-2 clean-grip deadlifts, 31X1
2-3 wall walks or 2-3 mat lengths handstanding walk or 6-9 strict handstand push-ups
+
AMRAP in 12:00:
6/side single-arm DB hang clean to overhead
12/9 calories
24 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic stuff

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:
100′ bear crawl
250m row (or equivalent)
200′ Farmer’s walk
250m row
30 light med ball Russian twists
250m row
+
5:00-10:00 coach-led mobility

SL & SA strength + chipper w/rest + 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 12:00 (4 sets):
5-6/side rear foot elevated split squats, 30X0
5-6/side 3-point DB rows, 10X0
+
AMRAP in 10:00:
10 toes-to-bar
500′ shuttle run
+
3-5 sets:
12-16 bicep movement of choice
3-4/side plank clamshells
OR
mobility work