Back squat & pull strength + chipper AMRAP 2 rounds as warm-up: 3 wall walks 10 band pull-aparts 20 walking lunge steps + Every 2:30 for 15:00 (6 sets): 2 back squats, 40X1 6-10 unbroken strict pull-ups – band-assist as needed to ensure quallity reps throughout + AMRAP in 10:00: 100/80 calories or 1200m run

Partner triplets 10:00 dynamic mobility work – coach-led + For time w/a partner w/24:00 cap: 3 rounds of [36 calories + 24 dual DB hang power cleans + 12 burpees] 3:00 rest 3 rounds of [72 double-unders + 24 alternating DB power snatches + 12 burpees] *partners trade off all work as desired + bis/tris/abs

Skill + easy aerobic movement For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 10 air squats w/alternating single–arm reach overhead) 10-20 hollow arch swings (baby kips 3/direction hollow arch rolls + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech +