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):
2 hang power cleans
+
5 sets for total calories:
2:00 of [5 bar-facing burpees + 7 deadlifts (light up to 135/95) + 5 bar-facing burpees + calories in remaining time]
:60 rest
+
3 sets:
20 alternating DB curl & press
:20 hollow hold – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Squat & pull strength + chipper

3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 3:00 for 15:00 (6 sets):
3 hang squat snatches
3 strict pull-ups – weight/assist as needed to make each set challenging but solid
+
For time w/10:00 cap:
45 toes-to-bar
90 wall balls
135 double-unders
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

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 snatch-grip deadlifts, 31X1
5/side standing single-arm DB/KB shoulder press
+
3 rounds for time w/10:00 cap:
200m run
15 power cleans
10 shoulder-to-overhead
*light/moderate up to 135/95
+
5:00-10:00 coach-led mobility

A big partner mess

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/28:00 cap:
80 wall balls
400m run
40 toes-to-bar
400m run
80 box step-overs w/med ball held any way
400m run
40 toes-to-bar
400m run
80 wall balls
*runs are performed together, all in-gym worked split as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting & press 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):
2 hang power snatches from anywhere above the knees
2-4 dual DB Z presses
+
AMRAP in 8:00:
16 alternating DB snatches
48 single-unders (yep, singles for everyone!)
16 calories – your choice
OR
AMRAP in 8:00:
8 mat lengths handstand walk (4 out & back)
24 criss-cross single-unders
16 calories – your choice
+
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
400m run, 500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (crisscross singles?) or pistol progressions
+
15:00 @ sustainable effort:
5 wall walks or 1 lap around the gym bear crawl
100 single-unders
2 laps around the gym single-arm KB front rack carry – switch sides as needed but don’t put it down again
400m run or eqivalent bike/row/ski
+
5:00-10:00 coach-led mobility