Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
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:
1 lap around the gym bear crawl
2 laps around the gym Farmer’s walk
400m row or equivalent
+
5:00-10:00 coach-led mobility

Weightlifting & scap strength + couplet + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10-15 wall balls
+
Every 2:30 for 15:00 (6 sets):
10 steps dual DB or sand bag or med ball (held any way) walking lunges
:10-:30 active hang from bar (top of scap pull-up) or :10-:30 chin-over-bar hold
+
For time w/10:00 cap
50 double-unders
10 pull-ups
10 V ups
40/10/10
30/10/10
20/10/10
10/10/10
*CTB if proficient enough to have a shot to finish under the cap
+
3 sets:
5/side band Pallof press
:15-:30/side star plank
OR
mobility work

Hinge & press strength + chipper AMRAP

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 2:30 for 15:00 (6 sets):
3-5 clean-grip Romanian deadlifts, moderate & controlled (something like 3011)
3-5 moderate bench press – your choice barbell, dual DBs, floor press
+
AMRAP in 10:00:
30 burpees
60 alternating DB snatches
30 burpees
max in remaining time calories – your choice
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 front squat
1 strict pronated CTB pull-up – band-assist or load as needed to make each tough
+
AMRAP in 12:00:
12 toes-to-bar or 4 bar muscle-ups
12 wall balls
12 calories – your choice
12 wall balls
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic/carries

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :90 for 12:00 (8 sets):
2 snatch balances w/pause in hole
+
18:00 @ sustainable pace/effort:
18 calories – your choice bike/row/ski
15 Russian kettlebell swings
12 V ups
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
500m row
10 wall walks
500m row
50 deadlifts, light up to 135
500m row
150 double-unders
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down