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:
600′ shuttle run (12 x 25′ out & back)
200′ tough dual KB/DB carry of choice (4 x 25′ out & back) – Farmer’s walk, front rack, overhead, or mixed, can change things up set-to-set
+
5:00-10:00 coach-led mobility

Weightlifting & scap strength + couplets + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every 2:30 for 15:00 (6 sets):
2 overhead squats
:30 relaxed hang from bar or :10-:20 chin-over-bar hold
+
For total time:
21 toes-to-bar
27/21 calories
2:00 rest
39 wall balls
21 toes-to-bar
2:00 rest
27/21 calories
39 wall balls
+
3 sets:
5-10/side band Pallof press
:15-:30/side star plank
OR
mobility work

Hinge & press strength + chipper

3 rounds as warm-up:
10 alternating toe touches from plank
15 Russian kettlebell swings
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
4-6 dual DB/KB Z presses
+
For time w/10:00 cap:
15 power cleans, light up to 135/85
300m row
9 wall walks
300m row
15 power cleans
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 squat clean + 1 thruster + 1 front squat
3 strict supinated pull-ups – weight or band-assist as needed to make them challenging & unbroken
+
For time w/7:00 cap:
9 dual DB squat cleans
15 dual DB thrusters
21 dual DB squats
27 CTB pull-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :60 for 10:00 (10 sets):
1 hang snatch from just above the knees, light & snappy!
+
20:00 @ easy effort:
150′ sand bag, med ball, or dual KB front rack carry
15 calories – your choice bike/row/ski
15 V ups
15 calories
+
bis/tris!

Parnter stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
15/12 calories
200m run
[12 alternating DB snatches + 8 burpees]
*partners alternate completed movements throughout
+
bis/tris/abs of choice or easy walk cool-down