Weightlifting tech + aerobic

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 12:00 (8 sets):
1 clean
1 jerk
+
AMRAP in 16:00:
200m row
200′ shuttle run (4 x 25′ out & back)
400m/400′
600m/600′
and so on…
+
bis/tris!

Partner things!

10:00 dynamic mobility work – coach-led
+
2 rounds for time w/a partner w/30:00 cap:
1000m run or 100 row calories if raining
10 rounds of [5 deadlifts (up to 185/125) + 10 push-ups]
*runs are both performed together (if raining and rowing, trade off every 20 calories), partners trade off completed rounds of deadlifts & push-ups
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + couplet

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):
1 back squat, 20X1 – build to heavy
2-3/side 3-point DB rows w/:01 pause @ the top
+
3 rounds for time w/10:00 cap:
15 thrusters, up to 95/65
15 pull-ups (CTB if proficient enough to do quick singles throughout
OR
3 rounds for time w/10:00 cap:
10 muscle-ups
30 alternating pistols
+
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 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:
1 wall walk
100m row
10 single-unders
2/200/20
3/300/30
and so on…
+
5:00-10:00 coach-led mobility

Press & SL hinge strength + AMRAP

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15 Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 close-grip bench press
6-10 slow & controlled steps DB death march
*build to a heavy (max?) final bench single
+
For time:
20 ground-to-overhead, moderate up to 185/125
800m run (or 1000m row or 2000m bike erg or 1000m ski erg)
*barbell work should be able to be completed as relatively quick singles, with the entire 20/800m done in 6:00-10:00
+
3-5 sets:
15 light band face pulls
:30 hollow rock or hollow hold or 10 slow V ups
OR
mobility work
*both if time allows

Squat/pull intervals + DB sprint chipper

3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
6 sets:
2:00 of [5-10 strict pull-ups (or 1-5 bar muscle-ups or 5-10 toes-to-bar) + 10 heavy and/or high wall balls + calories in remaining time]
:60 rest
*build from easy to moderate for the calories across all sets
+
For time:
6 dual DB squat cleans
12 dual DB squats
50′ dual DB walking lunges – held any way
12 dual DB squats
6 dual DB squat cleans
+
5:00-10:00 coach-led mobility