Gymnastics skill + aerobic things

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
: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
+
20:00 @ sustainable effort:
250m row or ski
1 lap around the gym Farmer’s walk
1 lap around the gym med ball or sand bag bear hug or dual KB front rack carry
200m run
1 lap around the gym bear crawl
1 lap around the gym med ball or sand bag bear hug or dual KB front rack carry
+
5:00-10:00 coach-led mobility

Hinge/press intervals + AMRAP + 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
+
5 sets:
:60 of [5 touch-and-go clean-grip deadlifts + max in remaining time strict/kipping handstand push-ups, ring/bar dips, push-ups, handstand walk, or wall walks]
2:00 rest
*moderate/tough on the barbell, then the most challenging gymnastics movement that still allows for a few solid reps each round
+
AMRAP in 10:00:
15 calories or 200m run
15 Russian kettlebell swings
+
3-5 sets:
:15-:30 hollow hold or rock
15 light dual DB delt raises
OR
mobility work

Weightlifting + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a tough (max?) ground-to-overhead single – your choice snatch/c&j, power/full
+
4 sets:
2:00 of [7 deadlifts + 5 power cleans + 3 shoulder-to-overhead]
:60 rest
*light/moderate up to 135/95
*pick-up where you left off each round
+
5:00-10:00 coach-led mobility work

Weightlifting tech + aerobic/carries/crawls

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 12:00 (8 sets):
1 power clean
1 hang power clean from just below the knees
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
20:00 @ moderate effort:
500m row
10 push-ups
5 V ups
10 air squats
+
bis/tris!

Hinge & press strength + couplet

3 rounds as warm-up:
6 pvc passthroughs
8 pvc good mornings
10 pvc squats – any variation
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
2-3 wall walks or 2-3 mat lengths handstanding walk or 3-9 strict handstand push-ups or 3-12 kipping handstand push-ups
+
For time w/10:00 cap:
42-30-18 alternating DB snatches
21-15-9 toes-to-bar
+
5:00-10:00 coach-led mobility

Gymnastics skills + aerobic/carries/crawls

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
: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
+
20:00 @ sustainable effort:
250m row or ski
200m run
1 lap around the gym Farmer’s walk
1 lap around the gym med ball or sand bag bear hug or dual KB front rack carry
1 lap around the gym bear crawl
+
5:00-10:00 coach-led mobility