3 sets as warm-up: :10 switch grip hanging :20 plank march 5-10m duck walk Every :90 for 15:00 (5 sets of each): 1st: 2 front squats from the ground, 33X1 2nd: 1-2 strict pull-ups wider than normal grip, 11X0 – weighted if possible, band assisted if needed + AMRAP in 6:00: 12 single-arm DB overhead

2 rounds as warm-up: 10 GHD hip extensions 15m unweighted walking lunges :20 handstand hold 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 24:00 steady movement (3 rounds on a running clock): 2:00 easy bike/row/ski :30 hollow hold 2:00 easy bike/row/ski :30 Sorensen