Gymnastics skill + aerobic/carries/holds

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
+
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:
:20 handstand hold or plank
200′ Farmer’s walk
:20 L sit – pick a variation that can be done unbroken
20 row calories
+
5:00-10:00 coach-led mobility

SA/SL press/hinge strength + ascending AMRAP + accessory

2 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
8-12 alternating DB bench or floor press
8-12 dual DB/KB death march steps
+
AMRAP in 10:00:
5 push-ups
5 shuttle runs (1 = 50′ out & back)
10/5
15/5
and so on, adding 5 push-ups each round but keeping the shuttle runs the same throughout
*can sub handstand push-ups if fairly proficient
+
3-5 sets:
12-16 bicep movement of choice
12-16 Russian twists
OR
mobility work

Squat & upper pull strength + couplet

3 rounds as warm-up:
5 prisoner Kang squats
10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
3-2-1-1-1 strict pronated pull-ups, as tough as possible
+
3 rounds for time w/9:00 cap:
15 CTB pull-ups (only chin-over-bar if you won’t be able to finish under the cap)
15 dual DB squat cleans
+
5:00-10:00 coach-led mobility

Weightlifting tech/strength + intervals

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):
1 power clean
2 hang power cleans from anywhere above the knees
+
3 sets for total reps:
3:00 of [3 wall walks + 12 alternating DB snatches + 24 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility work

Comp!

Pre-comp EMOM

3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every :60 for 32:00 (8 sets of each):
1st: 3-6 front squats, 20X1
2nd: 6-9 ring rows or bent-over DB/KB rows
3rd: 9-15 push-ups or 3-5 wall walks
4th: :30 calories – your choice bike/row/ski erg
*keep things light & on the low end of the reps if you’re competing tomorrow, otherwise have at it!
+
5:00-10:00 coach-led mobility