Gymnastics skills + carries/breathing

For completion as warm-up:
:30/side plank
400m easy jog or 800′ shuttle run
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
50/side single-arm DB overhead carry, moderate/tough
200′ bear hug carry, moderate/tough
run to 4th pole & back or 500′ shuttle run or 400m row/ski or 800m bike
+
5:00-10:00 coach-led mobility

Single-leg & upper pull strength + triplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 alternating 90/90 sit
+
Every 3:00 for 15:00 (5 sets of each):
4-6/side split squats (can be flat or with an elevated rear or front foot if desired)
2-3 strict pronated pull-ups – weight or band-assist as needed to make 2-3 unbroken but tough for all sets
+
AMRAP in 10:00:
10 V ups
40 double-unders or 80 single-unders
100′ Farmer’s walk
+
3 sets:
8-10 band tricep pressdowns
8-10 bicep curls – any variation
OR
mobility work

Hinge strength + row/burpee intervals + accessory

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
2-3 standing vertical jumps
+
Every 3:00 for 15:00:
3 clean-grip deadlifts w/:02 descent – can re-set or touch-and-go if you’re comfortable/efficient
+
5 sets for total reps:
:60 calories – your choice
:60 burpees
:60 rest
+
accumulate 2:00 in a relaxed hang from bar

Single-leg & upper pull strength + squat/pull chipper + lower leg accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats – build to a heavy (max?) final rep
4-5/side 3-point DB rows, heavy!
+
For time w/12:00 cap:
30 air squats
30 pull-ups
30 air squats
30 toes-to-bar
30 air squats
30 calories
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Partner triplet!

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/partner:
partner 1: 200m run
split any way: 24 deadlifts, moderate up to 255/175
partner 2: 200m run
split any way: 24 bar-facing burpees
*if raining sub sub 400′ shuttle run, 250m row/ski, or 500m bike erg
+
bis/tris/abs of choice or easy walk cool-down