Hinge strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 clean pull
1 power clean
1 hang power clean from just below the knees
1 hang power clean from anywhere above the knees
+
AMRAP in 9:00:
10 alternating DB snatches
30 double-unders
20/60
30/90
and so on on…
+
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
:15-:30/side single-arm hang from bar
+
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:
3 wall walks or 6 mat lengths handstand walk
60 single-unders
1 lap around the gym Farmer’s walk
300m run or equivalent
+
5:00-10:00 coach-led mobility

Squat strength + AMRAPs + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
3-2-2-1-1 back squats – all solid reps, nothing maximal today
+
3 sets for reps:
:90 toes-to-bar or bar muscle-ups
:90 wall balls
:90 calories
:30 rest
+
3 sets:
16 alternating DB curls
16 band tricep pressdowns
OR
mobility work
*both if time allows

Hinge strength + couplet/chipper

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 snatch-grip deadlifts
+
2 rounds for time w/15:00 cap:
30 dual DB Devil’s presses
60/45 calories or 600m run
OR
For time w/15:00 cap:
40 row calories
40 strict handstand push-ups
40 row calories
40 kipping handstand push-ups
40 row calories
+
5:00-10:00 coach-led mobility

Single-leg & upper pull strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every 3:00 for 15:00 (5 sets):
8 alternating reverse lunges w/bar on back
4/side 3-point DB row
+
AMRAP in 7:00:
3 pull-ups (CTB if proficient)
3 thrusters – light/moderate up to 95/65 or equivalent feel in DBs
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar or ring
1 squat snatch, 135/95
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility

Weightlifting tech + chill aerobic

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :60 for 10:00 (10 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*light & snappy!
+
20:00 @ easily sustainable effort:
400m run
500m row
60 double-unders or 120 single-unders
+
bis/tris!