Skill + aerobic movement

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 air squats w/alternating single–arm reach overhead)
10-20 hollow arch swings (baby kips)
3/direction hollow arch rolls
+
Every :60 for 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
20:00 @ continuous, sustainable effort:
1 lap plate overhead carry
1 lap Farmer’s walk
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
+
5:00-10:00 coach-led mobility

Squat/pull-up/cyclical repeats + accessory work

3 rounds as warm-up:
:30 hang from bar
5 prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 5 sets:
1 squat clean
5-10 toes-to-bar or 2-8 bar muscle-ups
1 squat clean
200m row or equivalent run/ski/bike
1 squat clean
*goal here is to move moderate/tough loads and accumulate quality gymnastics movements
+
3 sets not for time:
4-6/side single-arm DB external rotations
4-6/side plank plankshells

Hinge & unilateral strength + mixed modal

2 rounds as warm-up:
5 hanging knee raises
10 alternating toe touches from plank
10 alternating single-leg prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 4-6 light/moderate snatch-grip deadlifts, 3111
2nd: 6-8 alternating DB shoulder presses
+
10:00 @ 90% effort;
10 T hand-release push-ups
20 Russian kettlebell swings
10 T hand-release push-ups
40 double-unders
+
5:00-10:00 coach-led mobility

Back squat & pull strength + chipper AMRAP

2 rounds as warm-up:
3 wall walks
10 band pull-aparts
20 walking lunge steps
+
Every 2:30 for 15:00 (6 sets):
2 back squats, 40X1
6-10 unbroken strict pull-ups – band-assist as needed to ensure quallity reps throughout
+
AMRAP in 10:00:
100/80 calories or 1200m run
max wall balls in remaining time
+
5:00-10:00 coach-led mobility

Partner triplets

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/24:00 cap:
3 rounds of [36 calories + 24 dual DB hang power cleans + 12 burpees]
3:00 rest
3 rounds of [72 double-unders + 24 alternating DB power snatches + 12 burpees]
*partners trade off all work as desired
+
bis/tris/abs of choice or easy walk cool-down

Skill + easy aerobic movement

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 air squats w/alternating single–arm reach overhead)
10-20 hollow arch swings (baby kips
3/direction hollow arch rolls
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ continuous, sustainable effort:
1 lap overhead plate carry
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
1 lap walking lunges
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
+
5:00-10:00 coach-led mobility