Hinge & upper press strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
3-5/side single-arm DB Z presses
+
AMRAP in 7:30:
1 power clean
1 deadlift
1 bar-facing burpee or handstand push-up
2/2/2
3/3/3
and so on…
*moderate load that allows for solid clean singles throughout
OR
5 rounds for time w/7:30 cap:
12 deadlifts, 155/105
9 hang power cleans
6 shoulder-to-overhead
*I know, I know, a 7:30 AMRAP/cap?
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15 hanging knee raises
+
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 around the gym Farmer’s walk
1 lap around the gym bear hug or dual KB front rack carry
200m row or bike/ski equivalent
+
5:00-10:00 coach-led mobility

SL strength + couplet + accessory

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
8 alternating forward lunges w/bar on back
+
3 rounds for time w/12:00 cap:
400m run
20 toes-to-bar
+
3 sets:
20 alternating DB curls
20 band tricep pressdown
OR
mobility work
*both if time allows

Hinge/press intervals + AMRAP

3 rounds as warm-up:
20 single-unders
10 alternating single-leg prisoner good mornings
5-10 scap push-ups
+
8 sets (so 16:00 total):
:60 of [1 power clean (or 1 power snatch) + accumulate quality wall walks (or strict handstand push-ups or handstand walk) in remaining time]
:60 rest
*build as you go on the clean so your last 2-3 reps are tough
+
AMRAP in 8:00:
8 burpees
8 L arm DB hang power clean to overhead
8 R arm DB hang power clean to overhead
24 double-unders
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + couplet

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
5 1 & 1/4 front squats
5-10 strict pull-ups – can load/assist as needed to ensure accumulation of 5-10 solid, unbroken reps each set
+
For time w/12:00 cap:
40-30-20-10 wall balls
10-20-30-40 calories
+
5:00-10:00 coach-led mobility

Weightlifting tech + other things

For completion @ easy effort:
50 single-unders
10 alternating slow Turkish get-up + windmill
50 single-unders
+
Every :90 for 15:00 (10 sets):
1 snatch balance
1 overhead squat
+
15:00 @ continuous pace/effort:
15 calories – your choice bike/row/ski
15 V ups
15 light Russian kettlebell swings
+
bis/tris!