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 5:00 for 30:00 (6 sets):
3 power snatches – can be touch-and-go or singles
3 wall walks or 3-6 mat lengths handstand walk
300m run or equivalent rows/ski/bike if raining
*goal is to have at least 2:00 of rest each set – faster runners should go heavier on the barbell and do singles, while slower runner may want to go a bit lighter
+
3-5 sets:
:15-:30 hollow hold or rock
8-12 light dual DB delt raises
OR
mobility work

Squat & upper pull strength/endurance + AMRAP

3 rounds as warm-up:
4 pull-ups
6 push-ups
8 air squats
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 back squats
1 strict pronated pull-up – weight or use band assistance as needed to ensure 4 unbroken, tough reps
+
AMRAP in 10:00:
5 toes-to-bar
10 dual DB @ sides (or sand bag or med ball on shoulder) walking lunges, moderate
5 toes-to-bar
10 dual DB @ sides (or bag/ball) walking lunges
20 calories
+
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
+
15:00 to build to a tough/max set:
1 clean
1 shoulder-to-overhead
1 clean
*can drop & reset after the s2o
+
For time w/12:00 cap:
45 dual DB hang clean to overhead
135 double-unders
45 burpees w/lateral hop over DB
+
5:00-10:00 coach-led mobility work

Partner things!

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
25 wall balls
50 pull-ups
75 wall balls
1500m row
75 wall balls
50 pull-ups
25 wall balls
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + couplet

3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
2 wall walks
+
Every 2:30 for 15:00 (6 sets):
1 snatch pull
1 hang power snatch
1 power snatch
+
For time w/9:00 cap:
21 L arm DB hang clean to overhead
21 R arm DB hang clean to overhead
63 double-unders
15/15/45
9/9/27
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls

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:
1 lap around the gym sand bag or med ball bear hug carry
4 wall walks or 40′ handstand walk
1 lap around the gym sand bag or med ball bear hug carry
400m row or equivalent
+
5:00-10:00 coach-led mobility