Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
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 @ moderate effort:
1 wall walk
100m row
10 single-unders
2/200/20
3/300/30
and so on…
+
5:00-10:00 coach-led mobility

Press & SL hinge strength + AMRAP

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15 Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 close-grip bench press
6-10 slow & controlled steps DB death march
*build to a heavy (max?) final bench single
+
For time:
20 ground-to-overhead, moderate up to 185/125
800m run (or 1000m row or 2000m bike erg or 1000m ski erg)
*barbell work should be able to be completed as relatively quick singles, with the entire 20/800m done in 6:00-10:00
+
3-5 sets:
15 light band face pulls
:30 hollow rock or hollow hold or 10 slow V ups
OR
mobility work
*both if time allows

Squat/pull intervals + DB sprint chipper

3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
6 sets:
2:00 of [5-10 strict pull-ups (or 1-5 bar muscle-ups or 5-10 toes-to-bar) + 10 heavy and/or high wall balls + calories in remaining time]
:60 rest
*build from easy to moderate for the calories across all sets
+
For time:
6 dual DB squat cleans
12 dual DB squats
50′ dual DB walking lunges – held any way
12 dual DB squats
6 dual DB squat cleans
+
5:00-10:00 coach-led mobility

Rest!

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
250m row
25 double-unders
250′ shuttle run
500m/50/500′
750m/75/750′
and so on…
*one partner working at a time, trade off as desired
+
bis/tris/abs of choice or easy walk cool-down

Hinge strength & press gymnastics + couplet

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip deadlift
4-8 dual DB bench press
+
AMRAP in 7:00:
1 wall walk
2 alternating DB snatches, heavy
2/4
3/6
and so on…
+
5:00-10:00 coach-led mobility