Gymnastics skill + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed 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
+
20:00 @ easily sustainable effort:
100′ dual KB/DB overhead carry
200′ dual KB/DB Farmer’s walk
:30 hollow hold
400m row or equivalent bike/ski/Runner
+
5:00-10:00 coach-led mobility

Weightlifting & upper press + triplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
+
Every 3:00 for 15:00 (5 sets of each):
3 power clean singles
6-9 push-ups, handstand push-ups, or dip
+
AMRAP in 8:00:
1 wall walk
2 dual DB power cleans
2/4
3/6
and so on…
+
3-5 sets:
16 tricep band pressdowns
16 band pull-aparts or face pulls
OR
mobility work

Squat & upper pull strength + triplet

3 rounds as warm-up:
3 burpee pull-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets of each):
5 front squats, 20X1
5 strict supinated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
AMRAP in 7:00:
7 pull-ups
14 wall balls
28 double-unders
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3-2-1-1-1 clean-grip deadlift singles (pause & reset between reps)
4-8 dual DB bench press
+
For time w/9:00 cap:
90 Russian kettlebell swings
45 handstand push-ups or burpees
*partition as needed/desired to achieve your best time
+
5:00-10:00 coach-led mobility work

Partner things!

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/30:00 cap:
30 wall balls
24 calories
18 toes-to-bar
30 alternating box step-ups w/wall ball held any way
24 calories
18 toes-to-bar
*partners trade off as desired throughout with only one working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + triplet + accessory

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 hang power snatch (or hang power clean) from anywhere above the knees
+
5 rounds for time w/10:00 cap:
12 dual DB deadlifts
9 dual DB power cleans
6 dual DB shoulder-to-overhead
+
3 sets:
20 light band curls
10 hanging knee raises
OR
5:00-10:00 coach-led mobility