Weightlifting tech + aerobic

3 rounds for completion @ easy effort:
20 single-unders
4 alternating slow Turkish get-up + windmill
+
Every :90 for 15:00 (10 sets):
1 snatch balance
1 overhead squat
+
15:00 @ sustainable pace/effort:
16 calories – your choice bike/row/ski
12 alternating single-arm DB hang snatch, light
8 wall balls
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
8 toes-to-bar
12 alternating goblet box step-ups
200m run
*partners alternate completed movements
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet

3 rounds as warm-up:
7 pvc passthroughs
7 pvc good mornings
7 pvc squats – back or overhead
+
Every 2:00 for 14:00 (7 sets):
2-3 power clean or power snatch singles
a few dips or :10-:30 top of dip support – your choice rings or bar again
+
For time w/7:00 cap:
7 wall walks or 14 mat lengths handstand walk
49 Russian kettlebell swings or 49 light deadlifts up to 135/95
70 double-unders
+
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 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