Weightlifting tech + aerobic/carries

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :90 for 12:00 (8 sets):
2 snatch balances w/pause in hole
+
18:00 @ sustainable pace/effort:
18 calories – your choice bike/row/ski
15 Russian kettlebell swings
12 V ups
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
500m row
10 wall walks
500m row
50 deadlifts, light up to 135
500m row
150 double-unders
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
2 back squats
4-6/side 3-point DB rows, 30X0
+
For time w/7:00 cap:
42-30-18 walking lunges w/wall ball @ shoulder
21-15-9 toes-to-bar
OR
3 rounds for time w/7:00 cap:
9 bar muscle-ups
15 L leg pistols
15 R leg pistols
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

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:
50′ moderate carry of choice (25′ turnarounds) – Farmer’s walk, front rack, overhead, mixed, bear hug, etc.
10 calories
100’/20
150’/30
and so on…
+
5:00-10:00 coach-led mobility

Weightlifting tech + couplet + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 12:00 (12 sets):
1 power snatch
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extension, receiving footwork, hook-grip, etc.)
+
For time w/12:00 cap:
30 alternating DB snatches
30-24-18 V ups
*so 30/30, 30/24, 30/18
+
3 sets:
12-16 light bicep movement of choice
:30/side plank
OR
mobility work

Squat & upper pull strength + AMRAP chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 front squats
2 strict pronated CTB pull-ups – band-assist or load as needed to make 3 tough but unbroken each set
+
AMRAP in 10:00:
45 wall balls
45 pull-ups or 15 muscle-ups (your choice ring/bar)
45 wall balls
max in remaining time tough Farmer’s walk (every 25′ = 1)
+
5:00-10:00 coach-led mobility