Gymnastics skill + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap around the gym Farmer’s walk, tough
2 laps around the gym sand bag or med ball bear hug carry
300m run or equivalent bike/row/ski
+
5:00-10:00 coach-led mobility

Weightlifting tech & upper pulling strength + triplet + accessory

2 rounds as warm-up:
8 scap push-ups
8 supine scap push-ups
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
3 clean-grip deadlifts – touch-and-go preferred today, but reset if needed to maintain solid positions
:10-:20 L-sit hold – any variation
+
Every 5:00 for 15:00 (3 sets):
5 hang power cleans
10 bar-facing burpees
5 hang power cleans
500/450m row or ski or 1000/900m bike erg
*select loading to allow for at least :60 rest each set
+
3-5 sets:
12-15 band curls
12-15 band tricep pressdowns
OR
mobility work

Weightlifting tech + run & couplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
5 overhead squats or front squats from the ground – full snatch/clean for 1st rep if possible even if it limits weight a bit
+
For time w/15:00 cap:
800m run
4 rounds of [12 pull-ups + 16 sandbag or dual DB walking lunges]
+
5:00-10:00 coach-led mobility work

Upper press & single-leg hinge + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3-3-3-3-3 shoulder press, 11X1
3-6/side dual DB single-leg Romanian deadlifts, nice & slow!
+
For time w/12:00 cap:
12 wall walks
18 V ups
18 calories – your choice bike/row/ski
8 wall walks
18 V ups
18 calories
4 wall walks
18 V ups
18 calories
+
5:00-10:00 coach-led mobility work

Partner row/squat/run chipper

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1000m row
60 wall balls
800m run
60 wall balls
800m run
60 wall balls
1000m row
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + a different kind of EMOM + accessory

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
2 power clean & jerks or power snatch singles
+
5 rounds for reps (kind of):
:60 power cleans, up to 155/105
:60 strict handstand push-ups, kipping handstand push-ups, strict dips (bar or ring), or T hand-release push-ups
*score is the least amount of power cleans completed in any minute + the least amount of pushing reps completed in any minute
+
3 sets:
12-16 alternating DB curls
:30 hollow hold
OR
5:00-10:00 coach-led mobility