10:00 dynamic mobility work – coach-led + For time & aesthetic quality w/partner: 50 double-unders draw base snowball 50 calories draw middle snowball 25 synchronized burpees (chests on ground together and standing tall together) draw top snowball 50 double-unders draw hat 50 calories draw eyes 50 synchronized air squats (below parallel together & standing tall

For completion as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 15m toe walk 15m heel walk 5 table hold to L-sit + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech (doubles, backward, triples?) + 16:00 @

3 rounds as warm-up: 5/side light windmills 5 scap push-ups 5 scap pull-ups + Every 2:30 for 5 sets: 3 clean-grip deadlifts, 31X1 + For time – your choice: 2000m row, 4000m bike erg, 3 mile Echo Bike, 2000m ski erg, or 1600m run + 5:00-10:00 coach-led mobility work

3 rounds as warm-up: :20 hang from bar 10 light Russian kettlebell swings 5 goblet squat curl to halo + Every :60 for 15:00 (5 sets of each): 1st: 5 front or back squats – your choice 2nd: 5 L 3-point DB rows 3rd: 5 R 3-point DB rows + AMRAP in 7:00: 7 toes-to-bar

2 rounds as warm-up: 5/side KB suitcase deadlilfts, slow 5 pvc shoulder presses 5 pvc push presses 5 pvc jerks + Every :60 for 15:00 (15 sets, 5 of each) sets 1-5: 1 power clean + 1 shoulder press sets 6-10: 1 power clean + 1 push press sets 11-14: 1 power clean + 1