Partner stuff

10:00 dynamic mobility work – coach-led
+
5 rounds for time w/a partner w/25:00 cap:
400m run together
30 alternating DB snatches
20 burpees
*partners trade off all in-gym work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + triplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
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Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squat, 20X1
3-6 strict pull-ups – weight, CTB, or band-assist as needed to make 3-6 unbroken & challenging each round
+
5 rounds for time w/7:00 cap:
3 pull-ups (CTB if proficient enough to hit quick singles throughout)
5 toes-to-bar
7 front squats, up to 135/85 from the ground
OR
5 rounds for time w/7:00 cap:
3 squat cleans, moderate up to 225/155
5 pull-ups
7 toes-to-bar
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 @ moderate effort:
300m run
100′ Farmer’s walk (2 x 25′ out & back)
:60 plank – any variation front/supine/side
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5:00-10:00 coach-led mobility

Hinge & press strength + couplet

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15-30 single- or double-unders
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Every 2:30 for 15:00 (6 sets):
1 power snatch – moderate & solid
4-6 dual DB bench press
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3 rounds for time 10:00 cap:
450m row or bike/ski equivalent
15 shoulder-to-overhead – barbell up to 95/65 or equivalent feel w/dual DBs
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3-5 sets:
8-10 band curls
8-10 band tricep pressdowns
OR
mobility work
*both if time allows

4th of July partner fun?

3 rounds as warm-up:
20 single-unders
10 alternating single-leg prisoner good mornings
5-10 scap push-ups
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Every 2:30 for 15:00 (6 sets):
1 hang squat clean or 1 hang squat snatch
3-6/side heavy 3-point DB rows
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For time w/a partner:
P1: 45 front squats + 45 row calories
P2: 45 row calories + 45 front squats
*so partner 1 completes their entire 90 reps/cals, then trades out for partner 2 to complete their entire 90 cals/reps (note that the order is switched)
*light bar up to 95/65, from the ground
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5:00-10:00 coach-led mobility

Hinge/press strength + down & back chipper

3 rounds as warm-up:
3 burpee broad jumps
:30 supine plank or table hold
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Every 3:00 for 15:00 (5 sets of each)
2 clean-grip deadlifts, 31X1
a few dips (ring or bar) or :10-:20 top of dip support
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For time w/15:00 cap
20 power cleans, light/moderate up to 135/95
20 bar-facing burpees
400m run
2:00 rest
20 deadlifts, same as clean weight
20 bar-facing burpees
400m run
+
5:00-10:00 coach-led mobility