Hinge & 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):
5 power clean singles
10 dual DB shoulder presses
+
For time w/10:00 cap:
60 double-unders
24 Russian kettlebell swings, tough
6 wall walks
:60 rest
50 double-unders
20 Russian kettlebell swings
5 wall walks
:60 rest
40 double-unders
16 Russian kettlebell swings
4 wall walks
+
5:00-10:00 coach-led mobility work

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
800m run
50 pull-ups
100 wall balls
800m run
100 wall balls
50 pull-ups
800m run
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + couplet

3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 pvc squats – any variation
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift
1 snatch pull
1 hang snatch pull from just below the knees
2-3 wall walks or 2-3 mat lengths handstanding walk or 3-9 strict handstand push-ups or 3-12 kipping handstand push-ups
+
3 rounds for time w/10:00 cap:
15 deadlifts, moderate up to 225/155
15 bar-facing burpees
OR
3 rounds for time w/10:00 cap:
10 deadlifts, heavy up to 315/205
10 mat lengths handstand walk
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
: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 @ sustainable effort:
2 wall walks
1 lap around the gym Farmer’s walk
2 wall walks
30 calories
+
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
+
Every 3:00 for 15:00 (5 sets):
1 squat clean
4 alternating alternating front rack reverse lunges
2 front squats
+
For time w/10:00 cao:
1000m row or equivalent bike/ski
50 thrusters, 45/35
30 pull-ups
OR
For time w/10:00 cap:
10 muscle-ups
50 alternating pistols
1000m row or equivalent bike/ski
+
3-5 sets:
15 band bicep curls
15 band tricep pressdowns
OR
mobility work

Weightlifting + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 2:30 for 15:00 (6 sets):
2 ground-to-overhead singles – your choice snatch or clean & jerk (or 1 snatch + 1 clean & jerk)
+
For time w/12:00 cap:
500/450m row (or equivalent ski/bike)
5 wall walks
500/450m row
20 handstand push-ups or dual DB shoulder-to-overhead
500/450m row
35 burpees
+
5:00-10:00 coach-led mobility work