Partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
800m row
800m run
80 air squats
*partners trade off 200m row, 200m run, and 20 air squats
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + jump/hinge/press

3 rounds as warm-up:
10 pvc passthroughs
5 pvc Kang squats
2 wall walks
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
3 power cleans
OR
1 snatch pull
3 power snatches
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For time w/15:00 cap:
50-40-30-20-10 double-unders
10 deadlifts, light up to 135/95
10 bar-facing burpees
*so 50/10/10, 40/10/10, and so on…
OR
3 rounds for time w/15:00 cap:
84 double-unders
15 power clean & jerks, 115/75
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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
15m bear crawl
:30 hollow hold
5 YTWs
10-20 hollow arch swings (baby kips)
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
15:00 @ easily sustainable effort:
:30 hang from bar (can raise knees if this is easy)
:30/side plank
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
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5:00-10:00 coach-led mobility

WGM (weightlifting/gymnastics/monostructural) intervals

3 rounds as warm-up:
10 alternating toe touches from plank
5/side side lying windmills
3 goblet squat curl to halos
+
Every 5:00 for 30:00 (6 sets):
2 squat cleans
max (-1) ubnroken strict pull-ups (band-assist to ensure at least 5 unbroken on first set)
400m row, 400m ski erg, .6 mile Echo Bike, 800m bike erg or 300m run
*build to a heavy on the barbell, keep the gymnastics solid throughout, and cyclical work @ easy pace
*should still have roughly 2:00 of rest each interval despite starting every 5:00, adjust monostructural distance according (can increase distance, as well)
+
5:00-10:00 coach-led mobility

Upper press strength + partner triplet

3 rounds as warm-up:
2 wall walks
5/side single-leg prisoner good mornings
15-30 single- or double-unders
+
Every 3:00 for 15:00 (5 sets):
1 power clean
3 push presses
+
AMRAP in 15:00 w/a partner:
9 handstand push-ups or perfect push-ups
9 handstand push-ups or perfect push-ups
9 dual DB hang power cleans
9 dual DB hang power cleans
run to 2nd pole & back
*partners trade off completed movements (so P1 does 9 upper presses, P2 does 9 upper presses, P1 does 9 dual DB hang power cleans, P2 does 9 dual DB hang power cleans, P1 runs to 2nd pole & back, P2 does 9 upper presses, and so on…)
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 front squats, 40X1
4-6/side 3-point DB rows, 20X0
+
AMRAP in 8:00::
40 wall balls
40 toes-to-bar
+
5:00-10:00 coach-led mobility