Hinge & SA press strength + AMRAP

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 2:30 for 15:00 (6 sets)
1 clean-grip deadlift
4-6 dual DB Z press
+
AMRAP in 7:00:
1 wall walk
1 power clean
2/2
3/3
and so on…
*power cleans moderate/tough, should be something you’ll want/need to do as singles throughout
+
5:00-10:00 coach-led mobility

No class today, rest up!

Paaaaaaaaaartneeeeeeer stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a parter:
4 dual DB thrusters
6 pull-ups
24 double-unders
OR
3/2 bar muscle-ups
6 overhead squats, 115/75
24 double-unders
*partners alternate completed rounds
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (5 sets):
1 snatch-grip deadlift
1 power snatch
1 hang power snatch
+
7 rounds for time w/10:00 cap:
7 deadlifts, moderate up to 185/125
7 bar-facing burpees
+
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
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 for max hang:
max 2-arm hang from bar
50 single-unders or double-unders
100′ bear crawl (2 x 25′ out & back)
400′ shuttle run (8 x 25′ out & back)
+
5:00-10:00 coach-led mobility