24.1

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
a few mini-rounds of the DB snatches & burpees
+
21-15-9 for time w/15:00 cap:
L arm DB snatches, 50/35
Burpees w/lateral jump over the DB
R arm DB snatches, 50/35
Burpees w/lateral jump over the DB
+
5:00-10:00 coach-led mobility

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
6 box jump-overs w/step-down
12/10 calories – your choice
18 double-unders
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats, 20X1
3-2-1-1-1 strict supinated pull-ups – band-assist or add weight as needed to make all sets/reps challenging but solid
+
AMRAP in 7:00:
14 calories
14 wall balls
OR
AMRAP in 7:00:
7 thrusters, 115/75
14 calories
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
: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
+
15:00 @ easily sustainable effort:
400m row or equivalent
3 laps Farmer’s walk
2 laps bear hug carry
1 laps of [bear crawl the long sides & walking lunge the short sides]
+
5:00-10:00 coach-led mobility

Hinge & upper press strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
2 snatch-grip deadlifts, 21X1
4-5/side single-arm Z press
+
AMRAP in 8:00:
2 wall walks
12 alternating DB snatches, up to 50/35
24 double-unders
+
3 sets:
10 bicep movement of choice
:15-:30/side star plank
OR
mobility work

SL/SA strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating reverse lunges w/barbell on back
3-4 strict pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+ 
4 rounds for time w/10:00 cap:
8 dual DB squat cleans
10 shuttle runs (1 = 25′ out & back)
12 toes-to-bar
+
5:00-10:00 coach-led mobility