Partner stuff

10:00 dynamic mobility work – coach-led
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5 rounds for time w/a partner w/25:00 cap:
20 goblet box step-ups
400m row
20 goblet squats
20 pull-ups (or 1 bar muscle-up = 3 pull-ups)
*partners trade off all work as desired w/only 1 partner working at a time
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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):
1 clean pull from :01 pause just below the knees on the way up (drop & reset between reps)
1 clean pull (no pause
5 dual DB Z press
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7 rounds for time w/7:00 cap:
7 power cleans, light/moderate up to 135/95
7 bar-facing burpees
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

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
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15:00 @ moderate effort:
500m row/bike/ski
50′ bear crawl or handstand walk
100′ dual KB/DB Farmer’s walk or med ball or sand bag bear hug carry
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5:00-10:00 coach-led mobility

Squat & upper 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
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Every 3:00 for 12:00 (4 sets):
3-5/side DB rear foot elevated split squat
3-5/side 3-point DB rows
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For time w/10:00 cap:
400m run
30 toes-to-bar
200m run
100′ dual DB walking lunges (2 x 25′ out & back)
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3 sets:
15 glute bridges w/a squeeze at the top
:15/side star plank

Hinge/press intervals + AMRAP

3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
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6 sets:
:90 of [3 power clean singles (or power snatch) + max in remaining time wall walks (or strict handstand push-ups or handstand walk)]
:90 rest
*build to a challenging on the cleans as long as the 3 singles can be completed in about :30 each round
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AMRAP in 6:00:
6 dual DB Devil’s press
24 double-unders
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5:00-10:00 coach-led mobility

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
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Every :90 for 15:00 (5 sets of each)
1st: 2 front squats, 22X1
2nd: 2-4 strict pronated CTB pull-ups – band-assist or load as needed to ensure 2-4 challenging unbroken reps each set w/solid CTB contact at the top of each
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For total reps:
3:00 of [run to 3rd pole & back + max in remaining time strict pull-ups]
:60 rest
3:00 of [run to 2nd pole & back + max in remaining time strict pull-ups]
:60 rest
3:00 of [run to 1st pole & back + max in remaining time strict pull-ups]
*if no strict pull-ups perform Australian CTB pull-ups in a tough set-up
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5:00-10:00 coach-led mobility