3 sets as warm-up: 5 strict pull-ups or ring rows 10 unweighted alternating reverse lunges 30 single- or double-unders Every :90 for 15:00 (5 sets of each): 1st: 2 front squats, 20X1 2nd: 4/side single-arm DB shoulder press, 30X0 + 5 rounds for time: 20 Russian kettlebell swings 40 double-unders + 5:00-10:00 coach-led mobility Post

For completion as warm-up: 15m toe walk 15m heel walk 15m forward walking lunges 15m backward walking lunges 5 inchworms 10:00 gymnastics practice – coach-led + 20:00 @ easily sustainable effort: :30 dual KB front rack or med ball bear hug hold 60 single-unders 30m/side single-arm DB/KB overhead carry 300m run + 5:00-10:00 mobility work

2 rounds easy: 5 v-ups 10 scap push-ups 15 air squats 10:00 to build to a challenging squat clean (or 1 power clean + 1 front squat) + Every :60 for 12:00 (4 sets of each): 1st: 5-10 strict pull-ups – weight or band assist to make that rep range challenging across all sets 2nd:

3 sets as warm-up: 20 single-unders 20 double-unders (or 20 more single-unders) :20/side plank 10 light Russian kettlebell swings Every :60 for 15:00 (5 sets of each): 1st: 4 close-grip bench press, 30X0 2nd: 4 L leg single-leg crossbody DB Romanian deadlifts, 3010 3rd: 4 R leg single-leg crossbody DB Romanian deadlifts, 3010 + 2

For completion as warm-up: 5 tiny kip swings (hollow-to-arch) + 5 medium kip swings 15m bear crawl forward 15m bear crawl backward 5 medium kip swings + 5 big kip swings 15m walking lunge forward 15m walking lunge backward 10 pull-ups Every :90 for 12:00 (8 sets): 3 back squats @ 65-70% of max (just