Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:30 table hold
10 scap pull-ups
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
18:00 for completion:
max L-sit
max hang from bar
1 lap bear crawl
300m row or equivalent
*L-sit variation should be tough but allow for at least :30 to start – on the floor (tough!), rings, dip bars, parallettes or DB handles, on a bench, 1 or both legs bent of straight
+
5:00-10:00 coach-led mobility

Something Open-y + accessory work

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a moderate squat clean or squat snatch single, mix in a few scap pull-ups, strict pull-ups, kipping between reps
+
AMRAP in 10:00:
4 pull-ups
8 calories
12 (6 out & back) single DB overhead walking lunges
+
3 sets for completion:
12-16 alternating DB curl & press
12-16 band good mornings
OR
mobility work
*both if time allows

Weightlifting + intervals

3 rounds as warm-up:
5 scap pull-ups
5 prisoner Kang squats
2 wall walks or 15m bear crawl
+
15:00 to build to both a heavy power snatch single & a heavy power clean single
+
6 sets:
:60 of [30 double-unders + 6 deadlifts @ 225/145 + max in remaining time handstand push-ups]
:60 rest
OR
6 sets for reps:
:60 of [6 burpees w/lateral hop over DB + 8 alternating DB snatches + max double-unders in remaining time]
+
5:00-10:00 coach-led mobility

Weightlifting + chipper

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 3:00 for 15:00 (5 sets):
5 front squats
5/side DB chainsaw rows
+
For time w/12:00 cap:
60 calories
50 wall balls
40 toes-to-bar
30 wall balls
20 muscle-ups (ring or bar) or CTB pull-ups or pull-ups – hardest version you can possibly do even if it’s just a single rep
+
5:00-10:00 coach-led mobility

Weightlifting skill + other things

10:00 @ very easy effort as warm-up:
20 single-unders
20 calories
4 alternating light Turkish get-ups
+
Every :60 for 10:00 (10 sets):
1 light/moderate hang power clean or hang power snatch w/:01 pauses just below knees & at catch before standing up, empty bar – goal is proper positions @ knees, hip contact, & solid catch position (in that order)
+
10:00 @ easy/moderate effort:
500m row (or ski/bike equivalent) + :60 med ball or bear hug hold
+
bis/tris/abs of choice