Gymnastics skills + holds/carries/breathing

For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating reach overhead
15m bear crawl
+
Every :60 for 15:00 (5 sets of each):
min 1: 2-4 standing broad jumps – build in effort set-to-set, if comfortable you can the final set near-maximal
min 2: handstand tech work – holds (wall/freestanding), tripod headstands, kip, strict, walking
min 3: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
+
20:00 @ sustainable effort:
2 alternating Turkish get-up + windmill
:30-:60 hang from bar
100′ bear hug carry
400m row or equivalent ski/bike/run
*all loads moderate/tough, ok to have to break today!
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + run/squat/pull options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
4 front squats, 20X1
2 strict supinated pull-ups – weight/assist as needed for unbroken sets
+
3 rounds for time w/12:00 cap:
327m run (4th pole & back)
40 air squats
16 toes-to-bar
OR
3 rounds for time w/12:00 cap:
327m run
12 squat cleans, 135/95
8 bar muscle-ups
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Weightlifting & isometric shoulder strength + ascending couplet + accessory

3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 21X1
:15-:30 L-sit
+
AMRAP in 8:00:
1 wall walk or mat lengths handstand walk
2 alternating DB snatches, tough
2/4
3/6
and so on, adding 1 to the wall walks or handstand walks and 2 to the DB snatches each round
+
accumulate 2:00-3:00 in a ralaxed hang from bar
+
coach-led mobility

Partner buy-in + triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
2500m row/ski erg or 5000m bike erg or 3 mile Echo Bike
+
max rounds in remaining time:
5 pull-ups
10 box step-overs, single DB held any way
20 double-unders
*partners split the buy-in as desired before trading off completed movements of the pull-up/box/double-under triplet
+
bis/tris/abs of choice or easy walk cool-down