Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole) A. Back squat, 3-3-3-3, 42X1; begin a set every 2:30 + Every :60 for 8:00 (4 sets of each):

2 sets easy of (5 DB Cuban presses + 15m bear crawl + 15m inch worm + 15m duck walk) 10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue + 10:00 @ easy pace of (300m run + :30/side plank + 10 light kettlebell swings)

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every :90 for 15:00 (5 sets of each): 1st: 3 moderate front squats, 20X1 2nd: