Gymnastics skills + aerobic/carries/crawls

For completion as warm-up:
500m row or ski erg
20 alternating 90/90 sit
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
On a 20:00 clock:
200m row/ski or 400m bike erg
100′ bear hug carry
100′ Farmer’s walk
:20 L-sit or hollow hold
easy row/bike/ski/run in remaining time
*tough on both carries!
+
5:00-10:00 mobility

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