Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
400m run (or equivalent bike/row/ski if raining)
10-20-30 T hand-release push-ups
10-20-30 dual DB hang power cleans
*so 400/10/10, 400/20/20, and so on…
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + Open-y AMRAP

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):
2-2-1-1-1 front squats, 20X1
4-6 unbroken strict CTB pull-ups – band-assist as needed
+
AMRAP in 10:00:
4 dual DB thrusters
6 toes-to-bar
24 double-unders
+
5:00-10:00 coach-led mobility

Gymnastics skill + chill

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
+
15:00 @ sustainable effort:
1 lap around gym bear crawl
1 lap around gym Farmer’s walk
20 sit-ups w/med ball
20/15 calories
+
5:00-10:00 coach-led mobility

Snatch + 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 12:00 (6 sets):
3-3-2-2-1-1 power snatches
+
For reps:
5:00 handstand walk (1 mat length = 1 rep) or wall walks
:60 rest
5:00 of [5 dual DB Devil’s press + 45 double-unders]
+
3 sets:
20 alternating DB curls
20 band tricep pressdowns
OR
mobility work
*both if time allows

Squat strength + triplet

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 back squats, 20X1
+
3 rounds for time w/15:00 cap:
40/30 row calories
30 wall balls
20 pull-ups
OR
3 rounds for time w/15:00 cap:
10 muscle-ups – bar or ring
30 alternating pistols
500m row
+
5:00-10:00 coach-led mobility