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 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
18:00 @ easily sustainable effort:
21 double-unders, single-unders, crossovers (or a combo of the 3)
18 calories – your choice
150′ (3 x 25′ out & back) carry of choice – Farmer’s walk, front rack, bear hug, overhead
+
5:00-10:00 coach-led mobility

Weightlifting tech + WMG 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):
1-2 overhead squats or 1-2 hang squat snatches – light/moderate & really solid reps, treat as tech work
+
5 sets for reps:
2:00 of [15 wall balls + 300′ shuttle run + max in remaining time pull-ups (CTB if possible)]
:60 rest
+
3 sets:
5/side band Pallof press
:30/side plank
OR
mobility work

Hinge & press strength + AMRAPs

3 rounds as warm-up:
10 light alternating hang DB snatches
5-10 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 snatch-grip deadlifts, 31X1
4-6 dual DB Z press
+
For reps:
5:00 of [3 power cleans + 7 bar-facing burpees (or handstand push-ups]]
2:00 rest
5:00 of [7 bar-facing burpees (or handstand push-ups) + 11 calories]
+
5:00-10:00 coach-led mobility

SL & static 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):
8 alternating barbell on back reverse lunges
:10-:30 chin-over bar hold or a few muscle-ups
+
AMRAP in 10:00:
4 front squats, moderate up to 155/105 from the ground
6 toes-to-bar
24 double-unders
OR
AMRAP in 10:00:
2 muscle-ups – ring or bar
4 squats cleans, up to 155/105
24 crossover single-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

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:
50′ sand bag, med ball, or dual KB front rack carry
20 calories – your choice bike/row/ski
10 V ups
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
12 burpees or 12 handstand push-ups
16 Russian kettlebell swings
200m run
*partners alternate completed movements
+
bis/tris/abs of choice or easy walk cool-down