Gymnastics skill + aerobic/carries/crawls/holds

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
2 laps around the gym dual DB/KB front rack carry
3 laps around the gym dual DB/KB Farmer’s walk
:60 plank
600m row or equivalent
+
5:00-10:00 coach-led mobility

Weightlifting tech & upper pulling strength + triplet intervals + 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):
3-3-3-3-3 hang squat snatches or hang squat cleans
6-9 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
Every 5:00 for 15:00 (3 sets):
7 toes-to-bar
14 dual DB or sandbag on shoulder/back walking lunges
7 toes-to-bar
500/450m row or ski or 1000/900m bike erg
*select loading to allow for at least :60 rest each set
+
3-5 sets:
:30/side plank
10 band pull-aparts or face pulls
OR
mobility work

Hinge & press strength + run & 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):
4-3-2-2-2 snatch-grip deadlifts, 31X1
4-8 dual DB Z press, 11X1
+
For time w/12:00 cap:
400m run
4 rounds of [20 Russian kettlebell swings + 20 push-ups (or 12 strict handstand push-ups)]
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + triplet

3 rounds as warm-up:
4 strict toes-to-bar or hanging knee raises w/a pause @ the top of each
8 push-ups
12 walking lunges
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats, 40X1
3-2-1-1-1 strict pull-ups – any grip, band-assist or load to ensure challenging but unbroken reps
+
3 rounds for time w/15:00 cap:
35 air squats
25 calories – your choice
15 pull-ups
+
5:00-10:00 coach-led mobility

Partner out & back

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1200m row/ski or 2400m bike erg
45 burpees w/lateral hop over the DB
90 single-arm DB hang clean to overhead
1200m run
90 single-arm DB hang clean to overhead
45 burpees w/lateral hop over the DB
1200m row/ski or 2400m bike erg
*run is performed together, all in-gym work traded off as desired with only 1 partner working at a time
*moderate DB load that you can perform sets of at least 5/side relatively smoothly
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplets + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats, 40X1
4-6/side DB chainsaw rows
+
For time w/10:00 cap:
60 wall balls
50 toes-to-bar
40 wall balls
OR
For time w/10:00 cap:
30 thrusters, 115/75
25 bar muscle-ups
20 thrusters, 115/75
+
3 sets:
8-10 DB delt raises
16-20 band tricep press downs
OR
5:00-10:00 coach-led mobility