Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
10-20 alternating KB/DB pull throughs
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:
1/side Turkish get-up
1 lap/side single-arm Farmer’s walk, tough
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility

WGM intervals

2-3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
Every 6:00 for 30:00 (5 sets):
5 hang squat cleans or 5 hang squat snatches
10 toes-to-bar
20-40 double-unders
400m row or bike/ski/run equivalent
*build to a heavy on the barbell w/same weight for all reps within each set
*should still have 2:00+ rest each interval, adjust monostructural distance according (can increase distance as well if you’re getting through everything quickly)
+
5:00-10:00 coach-led mobility

Hinge & overhead strength + partner couplet

2 rounds as warm-up:
2 wall walks
10 alternating single-leg prisoner good mornings
15-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
1 power clean
2 push jerks
+
For time w/a partner:
1000m row
50 tough alternating single-arm DB Devil’s presses
*partners trade off every 200m & 10 Devil’s presses (so like the last couple weeks, 1 partner will complete 600m and 20 DPs while the other will complete 400m and 30 DPs)
+
5:00-10:00 coach-led mobility

Squat & pull strength + pull/lunge couplet

2 rounds as warm-up:
12 pvc passthroughs
6 pvc overhead squats, 2211
6 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 front squats, 22X1
2-3 strict supinated pull-ups (weighted or band-assisted as needed to make 2-3 challenging)
+
AMRAP in 7:00:
14 alternating DB rows from plank
14 prisoner walking lunges (7 steps out & back) or 14 alternating pistols if you’re already proficient w/those
+
5:00-10:00 coach-led mobility

Partner coooooooooooooommmmmmmmppp

Weightlifting + easy EMOM

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
2-3 cleans
or
2-3 snatches
*build to moderate
+
Every :60 for 15:00 (5 sets of each):
1st: 1/side Turkish get-up or 10-15 wall balls if not competing tomorrow
2nd: 10-15 light band pull-aparts or 5-10 pull-ups if not competing tomorrow
3rd: :30 row/bike/ski @ moderate effort
+
5:00-10:00 coach-led mobility