Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
3 wall walks w/a few seconds hold @ the top of each
+
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 @ moderate effort:
1 lap/side around the gym heavy single-arm DB/KB overhead carry
1 lap/side around the gym heavy single-arm DB/KB Farmer’s walk
20 calories or 300m run
+
5:00-10:00 coach-led mobility

Hinge & press 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 3:00 for 30:00 (10 sets):
5 dual DB Z press or 5-10 strict handstand push-ups (any variation)
10 kettlebell swings – your choice Russian/overhead
200m run or row/bike/ski equivalent @ light/moderate effort
+
3 sets:
15 light band curls
15 light band tricep pressdowns
OR
mobility work
*both if time allows

Squat & 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):
5 front squats
5/side 3-point DB rows
+
AMRAP in 9:00:
5 dual DB thrusters
7 toes-to-bar
18 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting complex + chipper

3 rounds as warm-up:
10 Russian kettlebell swings
1-2 slow & controlled wall walks
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 deadlifts
2 power cleans
1 shoulder-to-overhead any way
*does not have to be touch-and-go but get all 6 reps completed within :30 each set
+
For time w/8:00 cap:
20 power cleans or power snatches, moderate up to 185/125 (135/95 if snatching)
800m run
*load should require/reward quick singles
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic things

For completion @ easy effort:
50 single-unders
300m row or equivalent
10 alternating slow Turkish get-up + windmill
+
Every :90 for 15:00 (10 sets):
1 snatch balance
1 overhead squat
+
15:00 @ sustainable pace/effort:
15 calories – your choice bike/row/ski
12 push-ups
9 goblet squats
+
bis/tris!

A partner couplet extravaganza!

10:00 dynamic mobility work – coach-led
+
For time w/a partner and 30:00 cap:
3 rounds of [400m run + 40 pull-ups]
3:00 rest
3 rounds of [500m row + 100′ dual DB walking lunges (2 x 25′ out & back)]
*each run & row must be completed by a single partner each time (but can be different partners doing the work each round), though pull-ups & lunges can be traded off as desired w/only 1 partner working at time
+
bis/tris/abs of choice or easy walk cool-down