2 rounds: :30 passive hang from bar :30 plank on ground :30 wall sit march w/pause @ top + 4 sets: 3 pull-ups 5 push-ups 7 air squats Every :90 for 15:00 (5 sets of each): 1st: 1 hang squat clean + 1 front squat 2nd: 1 strict supinated pull-ups – add load or use

2 rounds as warm-up: 10 GHD hip extensions 10m forward walking lunges 10m backward walking lunges 10m forward bear crawl 10m backward bear crawl 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 nice & steady: 20 single-arm Russian kettlebell swings – switch

3 rounds easy: :20/side plank 10 Russian kettlebell swings 10 alternating reverse lunges For time: 60/45 calories – your choice bike/row/ski 6 rounds of (10 alternating DB snatches + 10 burpees) + 3 sets not for time: 20 alternating DB curl 20 band press downs 20 AbMat sit-ups (or 10-15 GHD if you’ve been doing

3 rounds as warm-up: 15m bear crawl 15m walking lunges 10 tiny kip swings (hollow-to-arch) Every 3:00 for 15:00 (5 sets of each): 4 back squats, 20X1 + 10:00 @ 80% effort – stay relaxed throughout, emphasis on efficient movements: 10 pull-ups or 5 bar muscle-ups 20 double-unders 20 wall balls 20 double-unders + 5:00-10:00

3 sets as warm-up: 5/side single-arm/single-leg DB crossbody Romanian deadlifts 5/side plank rotations *both movements slow & controlled Every 2:30 for 15:00 (6 sets): 1 snatch-grip deadlift 1 snatch pull 1 power snatch + For time w/10:00 cap: 21 push-ups or handstand push-ups 42 Russian kettlebell swings 15 push-ups or handstand push-ups 30 Russian kettlebell