Weightlifting tech + aerobic recovery

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 push jerk
1 split jerk
+
AMRAP in 15:00:
200m row or ski erg
300′ shuttle run (6 x 25′ out & back)
40 single-unders
+
bis/tris!

Partner things!

10:00 dynamic mobility work – coach-led
+
6 rounds for time w/a partner and 30:00 cap:
400m run
20 alternating DB snatches
20 line-facing burpees
*each run must be completed by a single partner each time (but can be different partners doing the work each round), snatches & burpees can be traded off as desired w/only 1 partner working at time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + chipper

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
3-4 back squats, 40X1
1-2 strict pull-ups – weight, CTB, or band-assist as needed to make them challenging but solid each round
+
For time w/9:00 cap:
45 wall balls
45 pull-ups (CTB if you think you’d still have a shot to finish under the cap!)
45 wall balls
+
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
: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