Partner things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a parter:
20 burpees w/lateral step over rower
20 double-unders
40 Russian kettlebell swings
40 double-unders
60 row calories
60 double-unders
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Single-leg & single-arm pull strength + chipper

2 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):
6-8 alternating barbell reverse lunges – your choice overhead/front/back
6-8 alternating DB bent-over rows
+
For time w/7:00 cap:
45 pull-ups or CTB pull-ups or 25 muscle-ups
45 dual DB thrusters
+
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
:30-: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 lap around the gym plate overhead carry
1 lap around the gym tough Farmer’s walk
50 double-unders
500m row
+
5:00-10:00 coach-led mobility

Hinge/push intervals + press/calorie intervals + 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
+
6 sets:
:60 of [3 moderate power cleans or snatches + steady (not max, find an easily sustainable pace) bar-facing burpee in remaining time]
:60 rest
+
3 sets for reps:
3:00 of [20/16 calories + 4 wall walks + max in remaining time calories]
:60 rest
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3-5 sets:
8-10 alternating DB curl & presses
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Squat & pull strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
5 back squats
1 strict supinated CTB strict pull-up – weight or band-assist as needed to ensure tough singles throughout
+
For time w/9:00 cap:
27-24-21-18-15 wall balls
18-15-12-9-6 toes-to-bar
+
5:00-10:00 coach-led mobility

Hinge & SA press strength + AMRAP
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 3 power clean singles + 6 clean-grip deadlifts
2nd: 2-4 wall walks or 2-8 mat lengths handstand walk
*same weight for the power clean & deadlifts within each set again like the last couple week, keep everything moderate & crisp throughout!
+
AMRAP in 9:00:
12 hand-release push-ups or handstand push-ups
12 alternating DB snatches
36 double-unders
+
5:00-10:00 coach-led mobility