Gymnastics skill + 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:
100′ bear crawl
100′ tough Farmer’s walk
100′ plate or dual DB/KB overhed carry
500m
*25′ turnarounds
+
5:00-10:00 coach-led mobility

SL hinge & press strength + AMRAP + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
3-4 close-grip bench press, 3011
4-6/side staggered stance single-arm KB Romanian deadlift, 3010
+
AMRAP in 8:00:
400m run
30 dual DB shoulder-to-overhead, tough (should have to be broken at least once)
200m run
max in remaining time burpees or strict handstand push-ups
+
3 sets:
20 light band face pulls
:30 hollow rock or hollow hold or 10 slow V ups
OR
mobility work
*both if time allows

Squat/pull EMOM + sprint chipper

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 24:00 (8 sets of each):
1st: 3 front squats or 3 overhead squats (can be from the rack or ground)
2nd: 3 unbroken strict pull-ups – weight/assist as needed to make 3 tough
3rd: :15 tough + :15 moderate + :15 easy bike/row/ski
+
For time:
50′ dual DB walking lunges
25 pull-ups (CTB if possible) or 10 bar muscle-ups
50′ dual DB walking lunges
*select DB load & holding position to have a shot @ 50′ unbroken both sets
+
5:00-10:00 coach-led mobility

Hinge & press strength + AMRAP

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets):
4 snatch-grip deadlifts, 31X1
4-8 dual DB shoulder presses – your choice seated/standing/Z
+
AMRAP in 9:00:
3 L arm DB snatches
3 R arm DB snatches
12 double-unders
6/6/24
9/9/36
and so on…
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic + accessory

3 rounds easy:
10 pvc passthroughs
5 pvc overhead squats
10 alternating toes touches from plank
+
Every :60 for 12:00:
1 clean pull
1 clean
1 jerk
+
15:00 @ continuous effort/movement:
350m row or equivalent
25′ forward bear crawl
25′ backward bear crawl
15 glute bridges
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
For time w/a partner and 30:00 cap:
135 double-unders
105 calories
75 box step-overs
45 toes-to-bar
+
3:00 rest
+
45 toes-to-bar
75 box step-overs
105 calories
135 double-unders
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down