Partner stuff

10:00 dynamic mobility work – coach-led
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AMRAP in 25:00 w/a partner:
10 toes-to-bar or 5 bar muscle-ups
15 push-ups
20 kettlebell swings
25 wall balls
*1 partner working at a time, trade off as desired throughout
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bis/tris/abs of choice or easy walk cool-down

Hinge & upper press strength + couplet

3 rounds as warm-up:
:20 hollow hold
10 pvc passthroughs
5 prisoner Kang squats
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Every 3:00 for 15:00 (5 sets):
3-5 touch-and-go power cleans or power snatches
3-5 dual DB Z presses, 21X1
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AMRAP in 12:00:
18/15 calories
12 bar-facing burpees
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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
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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
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15:00 @ easily sustainable effort:
1 lap around the gym bag, ball, or dual KB front rack carry
250m row
1 lap around the gym dual KB/DB Farmer’s walk
250m row
1 lap around the gym bear crawl
250m row
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5:00-10:00 coach-led mobility

Something Open-y + single-leg & abs 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:
5:00 of [10 pull-ups (CTB if possible or 5 bar muscle-ups if proficient) + 15 wall balls]
2:00 rest
5:00 of [10 calories + 15 wall balls]
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3 sets for completion:
16-20 steps dual DB @ shoulders alternating reverse lunges
16-20 sit-ups
*rest as needed throughout
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5:00-10:00 coach-led mobility

Hinge & press strength + partner work

3 rounds as warm-up:
10 hollow rocks
10 alternating toe touches from plank
30 single-unders
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Every 3:00 for 15:00 (5 sets):
2 power clean singles (so drop & reset each rep)
3-5 dual DB floor presses, 40X1
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7 rounds for reps:
:60 of [2 wall walks (or 2 mat lengths handstand walk) + max in remaining time tough power cleans up to 205/145]
:60 rest
*can substitute heavy DB power cleans if in the mood, too
*pair & alternating work/rest rounds so each partner completes 7 rounds, score as total
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5:00-10:00 coach-led mobility

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):
5 back squats
5/side 3-point DB row
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AMRAP in 10:00:
4 dual DB squats
6 toes-to-bar
24 double-unders
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5:00-10:00 coach-led mobility