Partner fun?

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
15 pull-ups or CTB pull-ups or bar muscle-ups (1 BMU = 2 pull-ups]
21 calories
27 wall balls
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
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Every 3:00 for 15:00 (5 sets):
5 clean- or snatch-grip deadlifts, 31X1
5-10 handstand push-ups or seated DB shoulder presses
+
AMRAP in 7:00:
3 rounds of [14 burpees + 28 alternating DB snatches]
max in remaining time calories
OR
3 rounds of [7 mat lengths handstand walk + 28 alternating DB snatches]
max in remaining time calories
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5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5 table hold to L-sit w/pause at each end
10 scap pull-ups
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – your choice singles/doubles/triples, forward/backward
+
15:00 for total hang time:
max 2-arm hang from bar – every time you come off, complete 1 lap around the gym bag, ball, or dual KB front rack carry + 1 lap around the gym bear crawl
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5:00-10:00 coach-led mobility

Something Open-y + accessory work

3 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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For total reps:
3:00 of [21/15 row calories + max in remaining time toes-to-bar]
3:00 rest
3:00 of [27/21 row calories + max in remaining time front squats or overhead squats up to 135/95 (from the ground)]
3:00 rest
3:00 of [33/27 row calories + max in remaining time burpees w/lateral hop/step over the rower]
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3 sets for completion:
16-20 dual DB walking lunges
16-20 alternating DB rows from plank
*both movements light & controlled throughout
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5:00-10:00 coach-led mobility

Hinge & press strength + intervals

3 rounds as warm-up:
10 hollow rocks
10 alternating toe touches from plank
30 single-unders
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Every 2:30 for 15:00 (6 sets):
3 power snatches
+
7 sets:
:60 of [30 double-unders + 6 hang power cleans @ 135/95 + max in remaining time strict handstand push-ups]
:60 rest
OR
7 sets for reps:
:60 of [2 wall walks + 12 Russian kettlebells swings + max double-unders in remaining time]
+
5:00-10:00 coach-led mobility

Squat & upper 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
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Every 3:00 for 15:00 (5 sets):
2 back squats
4-6/side DB chainsaw row
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1-2-3-4-5-6-7-8-9-10 for time w/12:00 cap:
Pull-ups
Dual DB squats
OR
1-2-3-4-5-6-7 for time w/12:00 cap:
Ring muscle-ups
Dual DB squat cleans, 50/35/hand
+
5:00-10:00 coach-led mobility