Weightlifting tech + aerobic

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
45 single-unders
6 alternating Turkish get-ups
+
Every :60 for 12:00 (12 sets):
1 snatch balance w/pause in hole
+
18:00 @ sustainable pace/effort:
15 calories – your choice bike/row/ski
12 Russian kettlebell swings
9 hand-release push-ups or handstand push-ups
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
36 double-unders
18/14 calories
6 dual DB Devil’s presses
*partners alternate completed movements
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
2-2-2-2-2 back squats, 22X1
4-8/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
3 toes-to-bar
3 front squats or overhead squats from the ground
6/6
9/9
and so on…
*moderate loading that allows for smooth sets of 3-6 throughout – 9 reps should be do-able fresh
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

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:
300m run
20 calories – your choice bike/row/ski
100′ tough carry of choice – Farmer’s walk, front rack, bear hug, overhead
+
5:00-10:00 coach-led mobility

Weightlifting tech + GMM intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 12:00 (8 sets):
1 power clean + 2 hang power cleans from just below the knee
*can perform the complex w/snatches again, too
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extensions, receiving footwork, front rack, hook-grip, etc.)
+
5 sets for reps:
2:00 of [3 wall walks (or 12 hand-release push-ups or 6 mat lengths handstand walk) + 15/12 calories + max in remaining time double-unders]
:60 rest
+
3 sets:
12-16 alternating DB curl & press
:30 hollow hold or hollow rock
OR
mobility work

Weightlifting & upper pull strength + triplet

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 + 3 front squats (or 1 squat snatch + 3 overhead squats)
2 strict pronated pull-ups – add load/assistance as needed to make these challenging but unbroken
+
2 rounds for time w/10:00 cap:
300m run
25 pull-ups
20 dual DB walking lunges, tough
+
5:00-10:00 coach-led mobility