Single-leg/single-arm + AMRAP

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 8 (so 4/side) alternating barbell reverse lunges
2nd: 8 alternating DB rows from plank
+
For reps:
:60 toes-to-bar
:60 wall balls
:60 calories
:60 rest
:60 calories
:60 wall balls
:60 toes-to-bar
+
3 sets:
8 alternating DB curls
:60 plank
OR
mobility work
*both if time allows

WGM intervals

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
+
Every 6:00 for 5 sets:
4 power clean singles or 4 power snatch singles
6-12 perfect push-ups or strict handstand push-ups
400m run or equivalent
*build in load as you go
*adjust loading/reps/distance to allow for 2:00-3:00 rest each interval
+
5:00-10:00 coach-led mobility

Squat & pull strength + couplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every :90 for 15:00 (5 sets):
1st: 3 front squats, 22X1
2nd: 3 strict pronated pull-ups – weight or band-assist as needed to make 3 unbroken & challenging
+
21-15-9 for time w/9:00 cap:
Dual DB squats, heavy
CTB pull-ups
OR
3 rounds for time w/10:00 cap:
7 front squats, 185/125 from the ground
7 ring muscle-ups
+
5:00-10:00 coach-led mobility

Partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
10 wall walks
30 Russian kettlebell swings
500m row
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
3/side 3-point DB rows
+
AMRAP in 8:00:
8 pull-ups or 8 CTB pull-ups or 4 bar muscle-ups
16 wall balls
32 double-unders
+
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
5/side plank rotations
:05-:10/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 for completion:
1 lap around the gym bear hug carry
1 lap around the gym Farmer’s walk
1 lap around the gym bear crawl
500m row or equivalent
+
5:00-10:00 coach-led mobility