Skill work + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 10 alternating toe touches from plank :30 relaxed hang from bar 10 slow goblet squat curl to halos + Every :90 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech

Light weightlifting tech + easy squat/cal/jump 3 rounds as warm-up: 10 alternating toe touches from plank 5 YTWs 5 prisoner Kang squats + Every 2:30 for 15:00 (5 sets): 3 squat snatches or 3 overhead squats, both options w/a :01 pause in the hole *keep things light/moderate throughout, get in :30-:60 of mobility work of

Hinge & press strength + pull/cyclical intervals 2 rounds as warm-up: 10 alternating single-leg prisoner good mornings 10 alternating toe touches from plank 30 single- or double-unders + Every :90 for 15:00 (5 sets of each): 1st: 3-6 light/moderate clean-grip deadlift 2nd: 6-9 dual DB floor press *both movements slow/controlled throughout + 5 sets for

21.3/21.4 5 prisoner Kang squats 10 alternating toe touches from plank :10-:15 relaxed hang from bar + 21.3-specific warm-up: 10:00 to build to a light/moderate set of the complex – just want to establish the movement patterns + 2 sets: 2 front squat 2 toes-to-bar/CTB/BMU 2 thrusters :30 bike/row @ high enough effort to feel

Partner walk/swing/cyclical 10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a partner: 5 wall walks or 10 mat lengths handstand walk (1 wall walk = 2 mat lengths) 30 Russian kettlebell swings, light/moderate 500m row or 400m run or 400m ski erg or .5 mile bike *partners trade off all work as desired