Gymnastics skill + aerobic/carries/crawls

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 dual DB/KB overhead carry
1 lap around the gym bear hug carry
:60 plank
1 lap around the gym bear hug carry
600m row or equivalent
1 lap around the gym bear hug carry
+
5:00-10:00 coach-led mobility

Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
5 scap push-ups
5 supine scap push-ups
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5 clean-grip deadlifts – touch-and-go preferred today, but reset if needed to maintain solid positions
20-40 double-unders or single-unders
+
Every 5:00 for 15:00 (3 sets):
7 burpees
7 hang power cleans
7 burpees
500/450m row or ski or 1000/900m bike erg
*select loading to allow for at least :60 rest each set
+
3-5 sets:
12-16 band curls
12-16 band tricep pressdowns
OR
mobility work

Weightlifting tech + run & couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 pvc front squats or overhead squats
+
Every :90 for 15:00 (10 sets):
2-3 overhead squats or 2-3 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 toes-to-bar + 24 unweighted walking lunges]
+
5:00-10:00 coach-led mobility work

Upper press & single-leg hinge + couplet

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):
5-5-5-5-5 shoulder press, 11X1
5/side dual DB single-leg Romanian deadlifts, nice & slow!
+
For time w/12:00 cap:
80 single-arm DB hang clean to overhead
80 calories – your choice bike/row/ski
+
5:00-10:00 coach-led mobility work

Big partner running chipper

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
400m run
40 pull-ups
20 wall balls
400m run
30 pull-ups
40 wall balls
400m run
20 pull-ups
60 wall ball
400m run
10 pull-ups
80 wall balls
400m run
*runs are all performed together, all in-gym work traded off as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + chipper + 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):
3 power clean & jerks or power snatch singles
+
For time w/10:00 cap:
50 deadlifts, light up to 135
40 bar-facing burpees
30 calories – your choice
OR
For time w/10:00 cap:
25 power cleans, 115/75
20 power snatches, 115/75
15 mat lengths handstand walk
+
3 sets:
16 alternating DB curls
:30 hollow hold
OR
5:00-10:00 coach-led mobility