Partner things

10:00 dynamic mobility work – coach-led
+
2 rounds for time w/30:00 cap:
1200m row
60 alternating box step-ups
200m Farmer’s walk
120 double-unders
*trade off all work as desired throughout
+
bis/tris/abs of choice or easy walk cool-down

Hinge strength & press gymnastics + couplet

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
3 clean pulls from :01 pause just below the knees on the way up (drop & reset between reps)
4-8 dual DB Z press
+
3 rounds for time w/10:00 cap:
15 deadlifts, light up to 185/125
15 bar-facing burpees
OR
3 rounds for time w/10:00 cap:
10 power cleans, 185/125
20 handstand push-ups
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic & carry things

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
+
15:00 @ moderate effort:
50′ tough Farmer’s walk
100m row
10 single-unders
100’/200/20
150/300/30
and so on…
+
5:00-10:00 coach-led mobility

SL/SA squat & pull strength + chipper + 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 15:00 (5 sets):
4-6 alternating barbell on back reverse lunges
4-6 alternating bent-over KB or DB rows
+
For time w/10:00 cap:
800m run
60 air squats
40 pull-ups
OR
For time w/10:00 cap:
800m run
40 alternating pistols
20 bar muscle-ups
+
3 sets:
10-20 glute bridges
10-20 V ups

Hinge/press intervals + hinge/press sprint chipper

3 rounds as warm-up:
8 alternating single-leg prisoner good mornings
2 wall walks or a bit of handstand walking/holding
2 standing broad jumps – increase effort rep-to-rep & set-to-set
+
6 sets:
2:00 of [5-15 solid/perfect push-ups + 5 hang power cleans + calories in remaining time]
:60 rest
*build from easy to moderate in both load & calories effort across the 6 sets
+
For time:
4 dual DB Devil’s presses
8 dual DB burpee deadlifts
16 burpees
8 dula DB burpee deadlifts
4 dual DB Devil’s presses
+
5:00-10:00 coach-led mobility

Squat & pull strength + AMRAPs

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 3 front squats, 22X1
2nd: 3-6 strict pronated CTB pull-ups – band-assist or load as needed to ensure 3-6 challenging unbroken reps each set w/solid CTB contact at the top of each
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For total reps:
3:00 of [200m run + max in remaining time wall balls]
:60 rest
3:00 of [200m run + max in remaining time toes-to-bar]
:60 rest
3:00 of [200m run + max in remaining time of (5 toes-to-bar + 10 wall balls)]
+
5:00-10:00 coach-led mobility