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, 3-2-1-1 building to a heavy single, 42X1; begin a set every 2:30
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4 sets:
3:00 of [20 wall balls + 50 double-unders + max tough upper pulls* in remaining time]
:60 rest
*tough upper pull can be muscle-up, CTB pull-ups, Australian CTB pull-ups, chin-over-bar, strict, etc., select the most challenging variation you believe will still allow for at least a few reps every round
+
5:00-10:00 coach-led mobility

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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
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10:00 @ easy pace of (200m run + :30 hollow rock + 10 alternating DB snatches)
5:00 rest
10:00 @ easy pace of (15m unweighted walking lunges + 30 single-unders + 15 sit-ups + 30 single-unders)
+
5:00-10:00 mobility work – coach-led

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