Partner triplet

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/30:00 cap:
800m run
60 wall balls
400′ dual DB/KB Farmer’s walk (25′ turn-arounds)
*partners split all work evenly – 400/400m, 30/30 wall balls, 200/200′ Farmer’s walk
+
bis/tris/abs of choice or easy walk cool-down

In-house comp!

Something strength-ish
+
Something CrossFit-ish
+
Something Hyrox-ish

MGW intervals + accessory

2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
300m run or 400m row/ski or 800m bike erg
9-12 pull-ups or 12 Australian CTB pull-ups or 4-6 muscle-ups (your choice bar/ring)
6 squat cleans
*intent is smooth gymnastics & moderate/tough lifting while under slight fatigue from the run… adjust pace/gymnastics/load accordingly to allow for at least 2:00 rest each interval
+
3-5 sets:
:30 hollow hold
10-15 band tricep pressdowns
OR
mobility work

Skills + carries/cyclical

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap around the gym Farmer’s walk or bear hug carry
3 wall walks or 3 mat lengths handstand walk
500m row or equivalent
+
5:00-10:00 coach-led mobility

WGM intervals + accessory

2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
6 squat cleans
12 pull-ups or 6 muscle-ups (ring/bar)
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is building to tough on the barbell, smooth/repeatable gymnastics, and a fast pace on the machine/run that still allows you to be recovered by the start of the next set (at least 2:00 rest)
+
3-5 sets:
:30 hollow hold
12-16 band tricep pressdowns
OR
mobility work

Skills + carries/cyclical

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
3 wall walks
30m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap/side around the gym mixed carry (1-arm Farmer’s + 1-arm overhead)
500m row or equivalent
+
5:00-10:00 coach-led mobility