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:
1 lap around the gym bear crawl
1 lap around the gym Farmer’s walk
1 lap around the gym bag/ball carry
300m row or equivalent
+
5:00-10:00 coach-led mobility

Single-leg & scap strength + couplet + 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):
10 light back squats, 20X1
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold
+
For time w/10:00 cap:
27 pull-ups or 9 muscle-ups
63 double-unders
21 pull-ups or 7 muscle-ups
63 double-unders
15 pull-ups or 5 muscle-ups
63 double-unders
9 pull-ups or 3 muscle-ups
*CTB if proficient enough to have a shot to finish under the cap
+
3 sets:
5/side band Pallof press
:15-:30/side star plank
OR
mobility work

Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 close-grip bench press, 30X1
6-9 dual DB/KB Romanian deadlifts, something like 3010
+
AMRAP in 10:00:
50′ burpee broad jump
500′ shuttle run
50′ burpee broad jump
500m row or equivalent
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
For time & aesthetic quality w/partner:
60 double-unders
draw base snowball
45 calories
draw middle snowball
30 synchronized burpees
draw top snowball
60 double-unders
draw hat
45 calories
draw eyes
30 synchronized alternating DB snatches
draw nose
60 double-unders
draw mouth
45 calories
draw arms
30 synchronized burpees
draw accessory/item/part of choice
60 double-unders
draw buttons
45 calories
draw accessory/item/part of choice
30 synchronized alternating DB snatches
draw accessory/item/part of choice
*1 partner working at a time during the jump rope, calories, and drawing
*partners work together synchronized movements – both must be at the top of the DB snatch together and at the bottom of the burpee together
+
bis/tris/abs, walk, or mobility work of choice

Squat & upper pull strength + SL & pull couplet

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 2:30 for 15:00 (6 sets):
1 back squat
6-10 pronated to supinated ring rows or 3-5/side 3-point DB/KB rows, 30X0
+
7 rounds for time w/7:00 cap:
14 walking lunges w/wall ball @ shoulder
7 toes-to-bar
OR
3 rounds for time w/7:00 cap:
7 bar muscle-ups
28 alternating 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:
1 lap around the gym plate overhead carry
1 lap around the gym unweighted walking lunges
1 lap around the gym bag/ball carry
500m row or equivalent
+
5:00-10:00 coach-led mobility