Gymnastics tech work + 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 or pistol progressions
+
15:00 @ sustainable effort:
100 single-unders
10 ring rows or CTB Australian pull-ups
400m run or equivalent
200m single-arm KB overhead carry – switch sides as needed but don’t put it down
400m run or equivalent
+
5:00-10:00 coach-led mobility

Hinge strength + intervals + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
8:00 to build to a heavy power clean single
+
4 sets for total calories:
3:00 of [7 power cleans + 14 T hand-release push-ups (or handstand push-ups) + calories in remaining time]
:60 rest
*cleans @ 70-80% of today’s best single
+
3 sets:
6-8 dual DB curls
6-8 dual DB supine tricep extensions
OR
mobility work
*both if time allows

Squat & pull strength + couplets

3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 overhead squats
3 strict supinated pull-ups – weight/assist as needed to make triples challenging but unbroken
+
For time w/10:00 cap:
3 rounds of [10 toes-to-bar + 10 front or overhead squats up to 135/95]
3:00 rest
3 rounds of [10 toes-to-bar + 10 alternating front rack reverse lunges]]
*your choice front or overhead squats for the first
*same weight for both couplets
+
5:00-10:00 coach-led mobility

Hinge & press strength + chipper

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every :90 for 15:00 (5 sets of each):
1st: 5 clean-grip deadlifts, 31X1
2nd: 5 dual DB bench press or floor press, 4010
+
For time w/10:00 cap):
400m row (or equivalent ski/bike)
20 burpees
40 single-arm DB hang power clean to overhead
20 burpees
400m row
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 hollow hold
+
Every :90 for 15:00 (10 sets):
2 push jerks
1 split jerk
+
3 rounds for completion @ moderate effort:
2:00 row
2:00 bike
2:00 of [20 single-unders + 10 light Russian kettlebell swings + 5 burpees]
+
bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
+
For time w/partner w/24:00 cap:
800m run
+
3 rounds:
30 dual DB squat cleans
40 toes-to-bar
50 calories – your choice
*run is performed together, once that is completed trade off all in-gym work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down