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):
1 clean-grip deadlift
4-8 dual DB bench press
+
AMRAP in 7:00:
1 wall walk
2 alternating DB snatches, heavy
2/4
3/6
and so on…
+
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:
200m run (or equivalent)
200m single-arm DB/KB overhead carry
200m run (or equivalent)
200m single-arm DB/KB Farmer’s walk
*switch arms as desired but don’t put down the KB/DB on the carries!
+
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 15:00 (5 sets):
6-8 alternating barbell on back reverse lunges
6-8 alternating bent-over KB or DB rows
+
AMRAP in 10:00:
800m run
max in remaining time of [5 pull-ups (CTB if possible) + 10 air squats]
OR
AMRAP in 10:00:
800m run
max in remaining time of [5 ring muscle-ups + 20 alternating pistols]
+
3 sets:
10-20 glute bridges
10-20 V ups

Hinge/press EMOM + hinge/press sprint chipper

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
+
8 sets:
2:00 of [2 wall walks (or 2-4 mat lengths handstand walk) + 3 power cleans + 4 deadlifts + calories in remaining time]
:60 rest
*build from easy to moderate in both load & calories effort across the 8 sets
+
For time:
30 dual DB hang power clean to overhead
+
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: 1 front squat, 30X1
2nd: 1 strict supinated pull-up, weight or band-assist as needed to make triples tough but do-able each set
+
3 rounds for total wall balls:
3:00 of [15 toes-to-bar + max in remaining time wall balls]
:60 rest
OR
For total wall balls:
3:00 of [10 bar muscle-ups + max in remaining time wall balls]
:60 rest
3:00 of [20 strict pull-ups + max in remaining time wall balls]
:60 rest
3:00 of [30 toes-to-bar + max in remaining time wall balls]
+
5:00-10:00 coach-led mobility

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
16 double-unders
12 row calories
8 burpees w/lateral hop/step over the rower
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down