Partner things!

10:00 dynamic mobility work – coach-led
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AMRAP in 30:00:
station 1: 250m row or ski erg
station 2: 200m run
station 3: 5 pull-ups + 10 wall balls
*partners trade off completed stations
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bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
6-5-4-3-2 clean-grip deadlifts, 31X1
2-3 wall walks or 2-3 mat lengths handstanding walk or 6-9 strict handstand push-ups
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AMRAP in 12:00:
6/side single-arm DB hang clean to overhead
12/9 calories
24 double-unders
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic stuff

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :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 @ sustainable effort:
100′ bear crawl
250m row (or equivalent)
200′ Farmer’s walk
250m row
30 light med ball Russian twists
250m row
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5:00-10:00 coach-led mobility

SL & SA strength + chipper w/rest + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
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Every 3:00 for 12:00 (4 sets):
5-6/side rear foot elevated split squats, 30X0
5-6/side 3-point DB rows, 10X0
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AMRAP in 10:00:
10 toes-to-bar
500′ shuttle run
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3-5 sets:
12-16 bicep movement of choice
3-4/side plank clamshells
OR
mobility work

Weightlifting tech/strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
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Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean from just below the knees
1 hang power clean from anywhere above the knees
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3 rounds for time of any 2 movements w/9:00 cap:
25 Russian kettlebell swings
25/20 calories
25 burpees
*so pick any 2 of the 3 movements – swings/cals, swings/burpees, or cals/burpees and complete 3 rounds for time
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5:00-10:00 coach-led mobility work