3 rounds as warm-up: :60 row or bike 10 jumping switch lunges :10-:20 switch grip hanging 1-3 wall walks Every :60 for 10:00 (5 sets of each): 1st: upper gymnastic practice – your choice of any hanging or inverted movements 2nd: :05-:10/side bottom of pistol hold (foot flat, full depth, use support if needed) OR

3 rounds as warm-up: 4 alternating Turkish get-ups, light & smooth 4-8 toes-to-bar, toes-through-rings, or v-ups Every :60 for 12:00 (4 sets of each): 1st: 6-8 alternating front rack reverse lunges (bar starts on ground each set) 2nd: :05-:15/side single-arm hang from bar or ring 3rd: :15/side star plank + For time w/12:00 cap: 40