Hinge strength & press gymnastics + couplet

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):
2 clean pulls from :01 pause just below the knees on the way up (drop & reset between reps)
3-6 dual DB Z press
+
AMRAP in 7:00:
1 wall walk
3 power cleans, moderate up to 205/145
2/6
3/9
and so on, adding 1 WW and 3 PCs each round
*barbell load should allow for relatively quick singles throughout
+
5:00-10:00 coach-led mobility

Gymnastics skill + CP 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:
5 V ups
10 calories
15 single- or double-unders
10/20/30
15/30/45
and so on…
+
5:00-10:00 coach-led mobility

SL/SA squat & pull strength + AMRAP + accessory

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
4-6/side DB rear foot elevated split squat
4-6/side 3-point DB rows
+
AMRAP in 8:00:
5 burpees
50′ Farmer’s walk (25′ out & back)
10/100′
15/150′
and so on…
*heavy on the Farmer’s walk!
+
4 sets:
5-10/side single-leg glute bridges
:15-:30/side plank

Post-Murph easy-ish hinge/press EMOM

3 rounds as warm-up:
8 alternating single-leg prisoner good mornings
4 table hold to L-sits
2 standing broad jumps – increase effort rep-to-rep & set-to-set
+
Every :60 for 32:00 (8 sets of each):
1st: 1-5 mat lengths handstand walk or 1-3 wall walks
2nd: 3 touch-and-go deadlifts, moderate
3rd: 12/9 calories – your choice row/bike/ski
4th: 6-12 V ups or :30 Russian twists – can alternate set-to-set if you’d like
+
5:00-10:00 coach-led mobility

Murph

Weightlifting tech + aerobic

3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 superman
+
Every :90 for 15:00 (10 sets):
1 tall snatch
1 overhead squat
+
15:00 @ continuous pace/effort:
15 calories – your choice bike/row/ski
12 V ups
9 Russian kettlebell swings
+
bis/tris!