Hinge & press strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
2-2-1-1-1 close-grip bench press
4-8 dual DB or KB deadlifts, 31X1
+
AMRAP in 7:00:
3 ground-to-overhead any way, light/moderate (should be able to do touch-and-go triples or very quick singles even when fatigued)
35 double-unders
6/35
9/35
and so on, adding 3 reps to the barbell but keep thing DUs at 35 throughout
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:15-:30/side single-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 @ steady effort:
300m run (3rd pole & back)
15m forward bear crawl
15m backward bear crawl
300m row
+
5:00-10:00 coach-led mobility

Single-leg/single-arm + up-and-down chipper

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 10 dual DB alternating reverse lunges – held any way
2nd: 6-10 dual DB bent-over DB rows
+
For time w/12:00 cap:
21 toes-to-bar
42 wall balls
84 double-unders
2:00 rest
84 double-unders
42 wall balls
21 toes-to-bar
+
3 sets:
20 alternating DB curls, light
:30-:60 superman hold
OR
mobility work
*both if time allows

WGM intervals

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
2 standing broad jumps – sub-max, but build in effort as you go
+
Every 5:00 for 6 sets:
1 power clean or 1 power snatch
5 bar-facing burpees
500m run or equivalent
5 bar-facing burpees
1 power clean or 1 power snatch
*build in load as you go
*adjust loading/reps/distance to allow for at least :90 rest each interval
+
5:00-10:00 coach-led mobility

Squat & pull strength + couplet

3 rounds as warm-up:
5 strict pull-ups or scap pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every :90 for 15:00 (5 sets):
1st: 1 front squat, 22X1
2nd: 1 strict pronated pull-up – weight or band-assist as needed to make each set tough
+
15 rounds for time w/10:00 cap:
3 tough dual DB squat cleans
3 pull-ups or CTB pull-ups
OR
3 rounds for time w/10:00 cap:
30 alternating pistols
10 muscle-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech work + other things

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
:30 Sorensen hold or superman hold
:30 single-unders
+
Every :60 for 10 sets:
1 tall jerk
1 jerk balance
1 split jerk
+
For completion w/a partner:
800m Farmer’s walk
*partners trade off every 200m, w/the non-working partner holding a plank (prone, side, supine – as long as only the hands and feet are on the ground, you’re good)
+
bis/tris!