Gymnastics skill + aerobic

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 L-sit:
max unbroken L-sit
1 lap around the gym dual KB/DB Farmer’s walk
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 hang squat clean – build to a tough single
+
5 sets for total load:
2:00 of [12/9 calories + 9 thrusters (barbell or DBs) + max in remaining time tough upper pulls (pull-up/CTB/BMU/RMU]
:60 rest
+
3 sets:
10 alternating DB curl & press
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Hinge & shoulder stability + triplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts, 31X1
2 slow & controlled wall walks or 1-4 mat lengths handstand walk
+
AMRAP in 10:00:
10 burpees
20 Russian kettlebell swings
400′ shuttle run (8 x 25′ out & back)
+
5:00-10:00 coach-led mobility

Squat & pull strength + chipper

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
5 strict pull-ups – weight or band-assist as needed to ensure 5 unbroken, challenging reps each set
+
AMRAP in 10:00:
1000/900m row or bike/ski/run equivalent
50 pull-ups
50 box step-overs w/single DB held any way (or 50 alternating pistols or 50 walking lunges steps w/single DB held any way)
max in remaining time CTB pull-ups or bar muscle-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

5 rounds easy:
5 pvc overhead squats
10 alternating shoulder taps from plank or handstand or top of wall walk
+
Every 2:00 for 12:00 (6 sets):
1 clean pull
1 hang clean from just below the knees
1 jerk
+
3 sets:
2:00 bike
2:00 row
2:00 of [10 box step-ups + 10 sit-ups]
+
bis/tris!

Partner choose your own adventure

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
30 wall walks or 30 mat lengths handstand walk
210/195/180 (MM/MF/FF) calories
30 x [3 dual DB deadlifts + 2 dual DB power cleans + 1 dual DB hang power clean]
*partition as desired to yield best score/time
*all work traded off as desired with only 1 partner working at a time, but each 3/2/1 DB complex must be completed as a set of 6 reps without trading off
+
bis/tris/abs of choice or easy walk cool-down