Gymnastics skill + aerobic

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:
50′ bear crawl
50′ tough Farmer’s walk
50′ plate or dual DB/KB overhed carry
500m row
100/100/100/500
150/150/150/500
*25′ turnarounds
+
5:00-10:00 coach-led mobility

SL/SA squat & pull strength + AMRAP + accessory

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
8 alternating barbell on back reverse lunges
8 alternating bent-over KB or DB rows
+
AMRAP in 10:00:
4 pull-ups (CTB if possible)
12 air squats
24 double-unders
OR
AMRAP in 10:00:
4 bar muscle-ups
12 alternating pistols
24 crossover single-unders
+
3 sets:
10-20 glute bridges
10-20 V ups

Hinge/press EMOM + hinge/press sprint chipper

3 rounds as warm-up:
8 alternating single-leg prisoner good mornings
4 table hold to L-sits
2 standing broad jumps – increase effort rep-to-rep & set-to-set
+
8 sets:
2:00 of [1 power clean (or 1 power snatch) + 5-10 strict handstand push-ups (or T hand-release push-ups or 1-2 mat lengths handstand walk) + calories in remaining time]
:60 rest
*build from easy to moderate in both load & calories effort across the 8 sets
+
For time:
9 dual DB Devil’s press
12 dual DB burpee deadlifts
15 burpees
+
5:00-10:00 coach-led mobility

Squat & pull strength + AMRAP

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 2 front squats, 30X1
2nd: 2 strict supinated pull-up, weight or band-assist as needed to make triples tough but do-able each set
+
15-12-9-12-15 for time w/10:00:
Wall balls
Toes-to-bar
+
5:00-10:00 coach-led mobility

Weightlifting tech + other things

3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 superman
+
Every :90 for 15:00 (10 sets):
1 snatch balance
1 overhead squat
+
15:00 @ continuous pace/effort:
10 calories – your choice bike/row/ski
20 glute bridges
10 calories
:30 plank on ground or handstand hold against wall
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
15/12 row calories
6 strict handstand push-ups or burpees
15 double-unders
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down