Partner things

10:00 dynamic mobility work – coach-led
+
AMRAP in 27:00 w/a partner:
3 deadlifts – your choice!?!?!
6 bar-facing burpees
12 calories – your choice
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 2:30 for 15:00 (6 sets):
2 back squats, 40X1
4-8/side 3-point DB rows or single-arm ring rows
+
5 rounds for time w/9:00 cap:
9 thrusters, light up to 95/65
9 pull-ups
OR
5 rounds for time w/9:00 cap:
10 single-arm DB thrusters, tough up to 65/45
5 muscle-ups – your choice bar/ring
+
3 sets:
16 alternating DB curls
16 band tricep press downs
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls

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):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
1 lap around the gym Farmer’s walk
15 calories
1 lap around the gym bear hug carry
15 calories
+
5:00-10:00 coach-led mobility

Long AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
+
AMRAP in 30:00:
500m row or equivalent ski/bike
5 power cleans, moderate up to 155/105 (or power snatches up to 135/95)
5 wall walks or 5 mat lengths handstand walk
50 single-unders
+
3-5 sets:
10 alternating single-leg V ups
5-10 light dual DB delt raises
OR
mobility work

Single-leg & upper pull strength + AMRAP

2 rounds as warm-up:
5 toes-to-bar
10 push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets of each):
5 overhead squats or front squats, 30X1
5 strict pronated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
AMRAP in 7:00:
2 alternating DB rows from plank
2 alternating DB reverse lunges
4/4
6/6
and so on…
*same DBs for both movements
+
5:00-10:00 coach-led mobility

Weightlifting strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every :90 for 15:00 (10 sets):
sets 1-5: 1 power clean to overhead
sets 6-10: 1 power clean
+
For time w/10:00 cap:
50 single-arm DB snatches, moderate
50 burpees w/lateral hop over the DB
50 calories – your choice row/bike/ski
+
5:00-10:00 coach-led mobility work