WGM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 6:00 for 30:00 (5 sets):
4 front squats from the ground
8-12 pull-ups
400m run or equivalent rows/ski/bike
*goal is tough/heavy work on the barbell, smooth gymnastics, and a fast run – should have at least 2:00 of rest each set
+
3-5 sets:
8-10 bicep curls
8-10 tricep presses
*any variation works
OR
mobility work

Weightlifting strength + AMRAP

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every :90 for 15:00 (10 sets):
1 deadlift
1 clean
1 shoulder-to-overhead
+
AMRAP in 10:00:
5 dual DB hang clean to overhead
10 calories
20 double-unders
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength/endurance + chipper

3 rounds as warm-up:
5 pull-ups
7 push-ups
9 air squats
+
Every 3:00 for 15:00 (5 sets):
2-2-2-2-2 back squats
1 strict supinated pull-up – weight or use band assistance as needed to ensure a tough, solid rep
+
For time w/12:00 cap:
40 toes-to-bar
80 dual DB @ sides (or sand bag or med ball on shoulder) walking lunges, moderate
40 calories – your choice row/ski/bike
+
5:00-10:00 coach-led mobility

Partner work

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
15 wall walks or mat lengths handstand walk
30 power cleans, up to 155/105
45 bar-facing burpees
1800m run
45 bar-facing burpees
30 power cleans
15 wall walks or mat lengths handstand walk
*partners trade off all work as desired with only 1 working at a time
+
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 3:00 for 15:00 (5 sets):
3 front squats
6-9/side 3-point DB rows or single-arm ring rows
+
21-15-9 for time w/9:00 cap:
Single-arm DB thrusters, moderate/tough
CTB pull-ups
*can switch arms on the thrusters as desired throughout
*can sub 7/5/3 muscle-ups (ring or bar) for CTBs, only modify to chin-over-bar if you know you won’t be able to finish under the cap!
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
+
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:
50′ bear crawl
100′ single-arm Farmer’s walk
150′ sand bag or med ball on shoulder carry
200′ shuttle run
25 calories
*25′ turnarounds for all of the out & backs
*can switch arms/shoulders as needed on the FW & carry
+
5:00-10:00 coach-led mobility