Murph-y things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
5 pull-ups
10 push-ups
15 air squats
*partners run 800m together @ 00:00 & 15:00 on the clock
*partners trade off completed rounds of the in-gym work
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting & static strength + triplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 hang power cleans from anywhere above the knees
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 10:00:
40 double-unders
20 alternating DB snatches
10 burpees
+
5:00-10:00 coach-led mobility

Gymnastics skills + slightly longer aerobic things

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
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
+
2 rounds for completion on 20:00 running clock @ easily sustainable effort:
5:00 row/bike/ski erg
5:00 of [50′ bear crawl + 50′ walking lunges + 150′ bear hug carry]
+
5:00-10:00 coach-led mobility

SL & SA strength + repeats + 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
+
Every 3:00 for 12:00 (4 sets):
8-10 alternating barbell front rack reverse lunges
4-5/side 3-point DB rows, 3010
+
Every 5:00 for 3 sets:
12 dual DB thrusters
16 pull-ups or toes-to-bar or 8 bar muscle-ups
400m run or equivalent
*adjust DB load and pull difficulty variation to allow for :60-:90 rest each round
+
4 sets:
12-16 bicep movement of choice
3-4/side plank clamshells
OR
mobility work

Weightlifting strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
12:00 to build to a heavy snatch (your choice power/full) – max if feeling good
+
For time w/12:00 cap:
9 wall walks
15 Russian kettlebell swings
21 hand-release push-ups
27 Russian kettlebell swings
33 burpees
39 Russian kettlebell swings
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 back squats, 40X1
2 strict supinated pull-ups – band-assist or load as needed to make all sets unbroken but challenging
+
5 rounds for reps:
:60 wall balls
:60 of [1 toes-to-bar + 1 pull-up] or [1 ring muscle-up + 1 toes-through-rings]
+
5:00-10:00 coach-led mobility