Partner down & back

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1000m run
50 front squats, light/moderate up to 95
50 pull-ups
1000m run
50 front squats
50 pull-ups
1000m run
*partners trade off every 10 front squats, 10 pull-ups, and 200m run
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + couplet

3 rounds as warm-up:
10 pvc passthroughs
5 pvc Kang squats
5-10 scap pull-ups or strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
2 power cleans
OR
1 snatch pull
2 power snatches
+
For time w/10:00 cap:
50-40-30-20-10 double-unders
10-8-6-4-2 dual DB Devil’s presses, tough
+
5:00-10:00 coach-led mobility

Skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
5 YTWs
10-20 hollow arch swings (baby kips)
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easily sustainable effort:
5/side single-arm kettlebell sit-ups or 10 alternating KB/DB pull-throughs
50 single-unders
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
50 single-unders
*slow & controlled on the sit-ups or pull throughs
+
5:00-10:00 coach-led mobility

WGM intervals

3 rounds as warm-up:
10 alternating toe touches from plank
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 6:00 for 30:00 (5 sets):
3 hang squat cleans from anywhere above the knees
6-15 strict pull-ups
500m row, 500m ski erg, .8 mile Echo Bike, or 1000m bike erg
*build to a heavy on the barbell, keep the gymnastics solid throughout, and cyclical work @ easy pace
*should have at least 2:00 recovery each set
+
5:00-10:00 coach-led mobility

Press strength + partner triplet

3 rounds as warm-up:
10 pvc passthroughs
10 scap push-ups
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
1 shoulder press building to a max
*from the ground, so power clean to begin each set
+
AMRAP in 15:00 w/a partner:
6 power cleans, moderate
9 bar-facing burpees
12 calories
*partners alternating completed movements throughout
+
5:00-10:00 coach-led mobility

Single-leg & upper pull strength + couplet

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
8 alternating barbell on back reverse lunges, slow & controlled, think :04 descent each rep
1 strict supinated pull-up (add weight or band assistance to make each set challenging)
+
AMRAP in 7:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on adding 3 to the toes-to-bar & 6 to the wall balls each round
OR
AMRAP in 7:00:
7 dual DB squat cleans, tough
7 dual DB squats
7 CTB pull-ups
7 toes-to-bar
+
5:00-10:00 coach-led mobility