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 accumulated hang:
max 2-arm hang from bar
1 lap around the gym bear crawl or 1 lap around the gym dual DB/KB overhead carry
400m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility

Weightlifting + intervals + accessory

3 rounds as warm-up:
6 slow alternating bird dogs
6 slow alternating dead bugs
6 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 squat snatch or 1 power snatch + 1 overhead squat
+
5 sets for total load:
2:00 of [12/9 calories + 12 dual DB walking lunges (or alternating pistols) + max in remaining time tough upper pulls (pull-up/CTB/BMU/RMU]
:60 rest
+
3-5 sets:
8-10 alternating DB curl & press
:20 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Hinge & SA press strength + triplet

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)
5 touch-and-go clean-grip deadlifts
5/side single-arm DB Z press
+
AMRAP in 12:00:
2 wall walks
12 alternating DB snatches
240′ shuttle run (5 x 6 mat widths [or 4 mat lengths] out & back)
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (5 sets):
2 back squats
2 strict pull-ups – weight or band-assist as needed to ensure 2 unbroken, challenging reps each set
+
AMRAP in 12:00:
3 pull-ups
3 toes-to-bar
9 calories
15 wall balls
OR
AMRAP in 12:00:
4 muscle-ups
8 calories
12 wall balls
+
5:00-10:00 coach-led mobility

Partner things!

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/a partner w/24:00 cap:
24 ground-to-overhead
120/108/96 row calories
*split all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
3 front squats
4-5/side 3-point DB rows
+
6 rounds for time w/a partner and 15:00 cap:
15 toes-to-bar
20 dual DB on shoulders walking lunges
50 double-unders or 100 single-unders
*partners trade off completed rounds so each do 3
+
5:00-10:00 coach-led mobility