Partner things!

10:00 dynamic mobility work – coach-led
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For time w/a partner w/30:00 cap:
400m run
50 pull-ups
400m run
50 dual DB box step-overs, moderate/tough
400m run
50 dual DB box step-overs
400m run
50 pull-ups
400m run
*partners trade off all work as desired with only 1 working at a time
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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
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Every 2:30 for 15:00 (5 sets):
1 snatch-grip deadlift
1 snatch pull
1 power snatch
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For time w/9:00 cap:
21 power cleans, light/moderate up to 120/80
18 shoulder-to-overhead
15 power cleans
12 shoulder-to-overhead
9 power cleans
6 shoulder-to-overehead
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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20:00 @ easily sustainable effort:
1 lap around the gym bear crawl
:30 2-arm hang from bar
500m row or equivalent
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5:00-10:00 coach-led mobility

Weightlifting complex + chipper + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
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Every 3:00 for 15:00 (5 sets):
1 squat clean
1 hang squat clean
3 front squats
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For time w/10:00 cao:
800m run
4 laps around the gym Farmer’s walk
100 air squats
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3-5 sets:
12 band bicep curls
12 band tricep pressdowns
OR
mobility work

Hinge & press strength + mini-chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
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Every 3:00 for 15:00 (5 sets):
4 power clean singles
8 dual DB shoulder presses
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For time w/10:00 cap:
25 bar-facing burpees or handstand push-ups
50 deadlifts, light/moderate up to 185/125
25 bar-facing burpees or handstand push-ups
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5:00-10:00 coach-led mobility work

Squat & upper pull strength/endurance + choose your own chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
6 back squats, light/moderate & smooth
3 strict pronated pull-ups – weight or use band assistance as needed to ensure 4 unbroken, tough reps
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For time w/10:00 cap:
150 double-unders
100′ (2 x 25′ out & back) dual DB at sides walking lunges, tough
50 pull-ups
*can also do this reverse order (PU/lunge/DU)
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5:00-10:00 coach-led mobility