Weightlifting tech/strength + chipper + accessory

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip deadlift
3 hang power cleans from anywhere above the knees
1 shoulder-to-overhead any way
+
For time w/10:00 cap:
50 single-arm DB hang clean to overhead
50 calories – your choice!
50 single-arm DB hang clean to overhead
+
3 sets:
20 alternating DB curls
:30 hollow hold
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/carries

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/side lap around the gym single-arm DB/KB overhead carry
1/side lap around the gym single-arm Farmer’s walk
20/16 calories
+
5:00-10:00 coach-led mobility

Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
5 table hold to L-sit
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 hang squat snatches or hang squat cleans
5-10 dual DB bent-over rows or ring rows or alternating CTB pull-ups
+
Every 5:00 for 15:00 (3 sets):
12 toes-to-bar
16 dual DB or sandbag on shoulder/back walking lunges
400m run
*select loading to allow for at least :60 rest each set
+
3-5 sets:
:30/side plank
6-9 band pull-aparts or face pulls
OR
mobility work

Hinge & gymnastics press strength + intervals

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):
3 snatch-grip deadlifts, 31X1 – get in 5-10 solid push-ups or dips after each set
+
5 sets for total reps/calories:
:60 DB hang clean to overhead – alternate sides as desired
:60 calories
:60 rest
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + triplet

3 rounds as warm-up:
3 strict toes-to-bar or hanging knee raises w/a pause at the top of each
6 push-ups
12 walking lunges
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 40X1
2 strict pull-ups – any grip, band-assist or load to ensure challenging but unbroken reps
+
For time w/12:00 cap:
40 pull-ups or 20 muscle-ups (your choice bar/ring)
120 air squats
40 calories – your choice
+
5:00-10:00 coach-led mobility

Partner things!

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1 mile run or 4000m bike erg or 3 mile Echo Bike or 2000m row or 2000m ski erg
10 rounds of [10 bar-facing burpees + 10 deadlifts up to 155/105]
1 mile run or equivalent
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down