Upper press & single-leg hinge + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
5 push press
5/side single-arm single-leg crossbody DB Romanian deadlifts, nice & slow
+
2 rounds for time w/10:00 cap:
25 Russian kettlebell swings
25 burpees
25 calories
+
5:00-10:00 coach-led mobility work

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
+
Every 3:00 for 12:00 (4 sets):
4-5/side rear foot elevated split squats, 30X0
4-5/side 3-point DB rows, 10X0
+
AMRAP in 10:00:
400′ shuttle run
10 wall balls
10 toes-to-bar
10 wall balls
+
3-5 sets:
10-14 bicep movement of choice
5/side plank clamshells
OR
mobility work

Murph!

Hinge & press strength + AMRAP triplet

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating single-arm Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 clean-grip deadlift
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups (strict or kipping)
+
AMRAP in 10:00:
10 alternating DB snatches
15 calories
40 double-unders
+
5:00-10:00 coach-led mobility work

Gymnastics skill + carries/crawls/aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
: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
+
15:00 @ easily sustainable effort:
4 laps Farmer’s walk
3 laps bear hug carry
2 laps of [bear crawl the long sides & walking lunge the short sides]
row or equivalent in remaining time
+
5:00-10:00 coach-led mobility