For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

Every :60 for 10:00 (5 sets of each):
1st: :30 handstand hold or handstand walk or shoulder taps from top of wall walk
2nd: 1-3 sets of (1 toes-to-bar + 1 pull-up) OR (1 pull-up + 1 CTB pull-up) OR (1 CTB pull-up + 1 bar muscle-up) OR (you get the idea, intent is to move between 2 upper gymnastics pulls)
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For completion/time @ 70-80% effort w/a partner:
2 mile bike while partner hangs from bar – switch as desired/needed
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For completion @ 70-80% effort:
1500m row while partner holds bottom of goblet squat – switch as desired/needed
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5:00-10:00 mobility work – coach-led

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3 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
:10-:20 handstand hold or 1 slow wall walk
10 Russian kettlebell swings

Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, all loads moderate for the reps w/perfect clean mechanics
5-10 scap push-ups
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Every :60 for 10:00 (10 sets):
15 double-unders
3 touch-and-go power cleans
*intent is to get all work done in no more than :30, if double-under proficiency doesn’t allow for that, cut the reps
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5:00-10:00 mobility work – coach-led

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