Skill work + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 5 goblet squat curl to halos 10-20 hollow arch swings (baby kips) 3/direction hollow arch rolls + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump

Hinge/push/cyclical repeats + accessory work 3 rounds as warm-up: :30 hang from bar 5 prisoner Kang squats 1-2 standing broad jumps + 5:00-10:00 movement prep + For load every 4:00 for 6 sets: 3 power cleans or 3 power snatches 10-15 solid push-ups, 5-10 strict ring dips, or 5-10 strict handstand push-ups 200m row or

Back squat & pull strength + cal/squat/abs 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 5 pvc overhead squats w/pause in the hole + Every 3:00 for 15:00 (5 sets): 2 back squats, 22X1 2 strict supinated pull-ups – weight/assist as needed for solid, tough reps throughout + 12:00 @ high effort: 9

Press & unilateral hinge strength + cal/hinge/press AMRAP 3 rounds as warm-up: 5 hanging knee raises w/short pause @ top 5 slow push-ups 5 slow prisoner good mornings + Every :90 for 15:00 (5 sets of each): 1st: 3-4 barbell shoulder presses, 11X1 2nd: 6-8 alternating dual DB crossbody Romanian deadlifts, slow & controlled still

Partner Murph prep 10:00 dynamic mobility work – coach-led + For time w/partner w/30:00 cap: 800m run + 20 rounds of [5 pull-ups + 10 push-ups + 15 air squats] + 800m run *partners perform both runs together, but may split the in-gym movements as desired throughout with only 1 partner working at a time