Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
1500m row or equivalent
50 goblet squats
50 toes-to-bar
50 goblet box step-ups
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + hinge/press

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
3-2-1-1-1-1 clean-grip deadlift w/a :01 pause just below the knees on the way up & :03 descent
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 7:00:
3 bar-facing burpees
3 power cleans, up to 135/95
6/6
9/9
and so on…
OR
For time w/7:00 cap:
35 strict handstand push-ups
35 power snatches, 135/95
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
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 @ easily sustainable effort:
1 lap around the gym overhead plate or dual DB carry
2 laps around the gym bag/ball carry
:30 hollow hold
400m row or equivalent
+
5:00-10:00 coach-led mobility

SL & scap strength + just a couple AMRAP testers + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 wall balls w/a pause in the hole
+
Every 3:00 for 15:00 (5 sets):
6-8 light/moderate alternating barbell front rack reverse lunges
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold or 1-2 pull-overs
+
For total reps:
5:00 strict pronated pull-ups – only band-assist if you think you’ll get less than 10 total reps unassisted
:60 rest
5:00 box jumps w/step-down, 24/20
+
3 sets:
16 band pull-aparts
4-8/side plank clamshell\s
OR
mobility work

Hinge & press strength + chipper

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans from anywhere above the knees
4-6 dual DB/KB Z press
+
For time w/12:00 cap:
15 wall walks or 20 mat lengths handstand walk
1000′ shuttle run
50 DB hang snatches, tough – switch arms as needed throughout
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + interval AMRAPs

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-4 back squats
4-6 dual DB/KB bent-over rows
+
5 rounds for total wall ball reps:
2:00 of [20/16 calories + wall balls in remaining time]
*no set break again between 2:00 rounds, so this will be 10:00 total
+
5:00-10:00 coach-led mobility