Gymnastics skills + SA carries & breathing

For completion as warm-up:
500m row or ski erg or 400m run or 1000m bike erg
:60 in bottom of a relaxed squat
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: a little jump rope practice – any variation
+
20:00 @ sustainable effort:
50′ single-arm KB overhead carry
100′ single-arm KB front rack carry
150′ single-arm KB Farmer’s walk
20 calories
*ideally the same KB or all carries, should be very tough for at least one of them
+
5:00-10:00 mobility

Squat strength + shuttle/hinge intervals + shoulder accessories

3 rounds as warm-up:
5 scap pull-ups
5 pvc Kang squats
:30 hollow rock
+
Every 3:00 for 15:00 (5 sets):
5 back squats
+
For total reps:
4:00 of [4 shuttle runs + 3 deadlifts + 2 power cleans + 1 hang power clean]
:60 rest
3:00 of [4 shuttle runs + 3 deadlifts + 2 power cleans + 1 hang power clean]
:60 rest
2:00 of [4 shuttle runs + 3 deadlifts + 2 power cleans + 1 hang power clean]
:60 rest
:60 of [4 shuttle runs + 3 deadlifts + 2 power cleans + 1 hang power clean]
*pick up where you left off each round
*moderate/tough load on the barbell, should have to think a bit before starting each set
*1 shuttle run = 25′ out & back
+
3-5 sets:
:30-:60 hang from bar
:30 handstand hold
OR
5:00-10:00 mobility work

Upper push/pull strength + triplet AMRAP + accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 push press
3 unbroken strict supinated pull-ups – load or assist as needed
*emphasis on vertical torso during dip/drive of PP
*all WPUs tough but unbroken
+
AMRAP in 9:00:
9 burpees or strict handstand push-ups
15/12 calories – your choice
21 double-unders
+
3-5 sets:
5/side side plank clamshells
15 tibialis raises
OR
5:00-10:00 mobility work

Weightlifting tech/strength + TTB/lunge/DB triplet + lower leg accessories

3 rounds as warm-up:
5 prisoner Kang squats
:15 handstand hold
:30 hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 power snatch
2 hang power snatches from anywhere above the knees
*add an overhead squat to the end if it’s a smooth movement for you, but keep the emphasis on the snatch complex
+
3 rounds for time w/10:00 cap:
15 toes-to-bar
25′ dual DB walking lunges
15 dual DB hang power cleans
25′ dual DB walking lunges
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 mobility work