Weightlifting tech + aerobic

3 rounds as warm-up:
3 table hold to L-sit
12 alternating single-arm DB hang snatch, light
+
Every :90 for 15:00 (10 sets):
3 hang cleans or hang snatches from just above the knees
*light/moderate & crisp
+
5 rounds (so 15:00) @ easily sustainable effort:
:60 row
:30 top of glute bridge
:60 bike
:30 hollow hold
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a parter:
40 CTB pull-ups or 40 pull-ups or 20 bar muscle-ups
50 box step-overs, single DB held any way off the legs
60 row calories
140 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

Hinge strength + DB chipper

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
3 clean-grip deadlifts, moderate & solid
*can be touch-and-go if already proficient, otherwise reset on ground between reps
+
For time w/9:00 cap:
45 dual DB hang power cleans
45 dual DB shoulder-to-overhead
*advance 1 mat every 9 reps
+
5:00-10:00 coach-led mobility

Gymanstics 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 bear crawl
1 lap arond the gym med ball or bag bear hug carry
1 lap around the gym plate overhead carry
1 lap around the gym tough Farmer’s walk
100 single-unders
+
5:00-10:00 coach-led mobility

Squat/pull intervals + lunge/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 light/moderate overhead or front squats from the ground + accumulate steady toes-to-bar in remaining time]
:60 rest
+
3 sets for reps:
3:00 of [20′ dual DB walking lunges + 5 dual DB squat cleans + 20′ dual DB walking lunges + max in remaining time calories]
:60 rest
*your choice overhead/shoulders/sides on the lunges
+
3-5 sets:
10 alternating DB curl & presses
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Hinge & SA press strength + AMRAP

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 15:00 (5 sets of each)
1st: 2-3 power clean singles
2nd: 4-6 clean-grip deadlifts
3rd: 2-3 wall walks or 2-6 mat lengths handstand walk
*same weight for the power clean & deadlifts within each round again like last week, keep everything moderate & crisp throughout!
+
AMRAP in 10:00:
50 double-unders
50 calories
50 double-unders
50 alternating DB snatches
+
5:00-10:00 coach-led mobility