Gymnastics skill + carries & aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
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:
200m single-arm KB overhead carry
200m single-arm KB front rack carry
200m single-arm KB Farmer’s walk
row/run/bike/ski in remaining time
*switch arms as desired but don’t that guy down!
+
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
+
Every 3:00 for 15:00 (5 sets):
3 power snatches – moderate & solid
6-9 dual DB bench press
+
For time 10:00 cap:
400m run
40 Russian kettlebell swings
200m run
20 burpees
+
3-5 sets:
10-15 band curls
10-15 band tricep pressdowns
OR
mobility work
*both if time allows

Squat/pull intervals + AMRAP

3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
6 sets:
:90 of [3 squat clean singles + max in remaining time strict pull-ups or ring muscle-ups]
:90 rest
*build to a challenging on the cleans as long as the 3 singles can be completed in about :30 each round
+
AMRAP in 6:00:
6 pull-ups
6 heavy and/or high wall balls
+
5:00-10:00 coach-led mobility

Hinge & press strength + AMRAPs

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift, 31X1
a few dips or :10-:20 top of dip support (ring or bar for either)
+
For total calories:
3:00 of [400m row + max in remaining time dual DB shoulder-to-overhead]
:60 rest
3:00 of [350m row + max in remaining time dual DB power cleans]
:60 rest
3:00 of [300m row + max in remaining time dual DB Devil’s press]
*same pair of DBs throughout, should be tough for at least 1 of the movements!
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc behind-the-neck presses
5 pvc overhead squats
5 pvc snatch balances
+
Every :90 for 15:00 (10 sets):
1 clean
1 hang clean from just below the knees
1 hang clean from anywhere above the knees
+
15:00 @ moderate effort:
200m run
10 Russian kettlebell swings
5 burpees
+
bis/tris!

Partner stuff!

10:00 dynamic mobility work – coach-led
+
4 rounds for time w/a partner w/28:00 cap:
60 double-unders
50 wall balls
400m run
30 toes-to-bar
*partners trade off all in-gym work as desired w/only 1 partner working at a time, runs are performed together
+
bis/tris/abs of choice or easy walk cool-down