Partner things

10:00 dynamic mobility work – coach-led
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For time w/partner w/24:00 cap:
1200m row
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3 rounds:
40 pull-ups (or 20 muscle-ups, 1 MU = 2 PU)
80 wall balls
160 double-unders
*trade off all work as desired with only 1 partner working at a time
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bis/tris/abs of choice or easy walk cool-down

Hinge strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
1 power clean
2 hang power cleans from anywhere above the knees
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AMRAP in 8:00:
2-4-6-8… wall walks
4-8-12-16… alternating DB snatches
OR
21-15-9 for time w/8:00 cap:
Strict handstand push-ups
Power cleans, 135/95
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
400m run, 500m row, 400m ski erg, or 1000m bike erg
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
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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
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15:00 @ sustainable effort:
max distance dual DB Farmer’s walk or bag/ball carry (your choice)
200m jog or equivalent every time you break
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5:00-10:00 coach-led mobility

Single-leg 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
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Every 2:00 for 10:00 (5 sets):
10 alternating barbell reverse lunges
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3 sets for total calories:
4:00 of [500m row (or equivalent run/bike/ski) + 20 wall balls + max in remaining time tough upper body pull]
:60 rest
*bar muscle-ups, ring muscle-ups, CTB pull-ups, strict pull-ups, pull-ups…
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3 sets:
10 alternating DB curls
15 band tricep pressdowns
OR
mobility work
*both if time allows

Hinge strength + triplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks or 2 mat lengths handstand walk
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Every 2:00 for 12:00 (6 sets):
3 snatch-grip deadlifts, 31X1
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3 rounds for time w/15:00 cap:
400m run
21 deadlifts, light/moderate up to 185/125
21 bar-facing burpees
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5:00-10:00 coach-led mobility

Squat & pull strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
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12:00 to build to a challenging squat clean single
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6 rounds for time w/a partner and 12:00 cap:
15 toes-to-bar
15 dual DB squats, up to 60/40/hand @ shoulders
*partners trade off completed rounds so each does 3
OR
6 rounds for reps w/a partner:
2:00 of [21 toes-to-bar + max in remaining time front squats @ 225/155 from the ground – should be challenging but manageable for sets of 5+ when fresh (which, you know, you won’t be)
*partner trade off completed rounds so each does 3 rounds
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5:00-10:00 coach-led mobility