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

Hinge & press strength + chipper

3 rounds as warm-up:
10 Russian kettlebell swings
10 alternating toe touches from plank
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
4 clean-grip deadlifts, 21X1
8 alternating DB/KB Z presses
+
For time w/10:00 cap:
50 single-arm DB snatches
50 single-arm DB hang clean & jerks
*advance the DB 1 mat every 10 reps
+
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 below the knees, light & snappy!
+
20:00 @ easy effort:
100′ sand bag, med ball, or dual KB front rack carry
20 calories – your choice bike/row/ski
20 Russian twists
+
bis/tris!

Partner comp!