Weightlifting + couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 5-10 scap pull-ups + Every 2:30 for 15:00 (6 sets): 1-2 thrusters OR 1-2 overhead squats *either can be from the rack or from the floor + 21-15-9 for time w/10:00 cap: Thrusters, light/moderate up to 95/65

Skill + active recovery For completion as warm-up: 15m toe walk 15m heel walk :30 hollow rock 5 YTWs 10-20 hollow arch swings (baby kips) 50 single-unders + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech work + 20:00 @ sustainable

Hinge & upper press strength + triplet 3 rounds as warm-up: 1-2 wall walks 5/side side lying windmills 5 slow prisoner Kang squats + Every 3:00 for 15:00 (5 sets): 3 clean-grip deadlifts, 31X1 6 dual DB Z press, 21X1 (if mobility doesn’t allow for Z position perform these seated on a bench) + AMRAP

Front squat & pull strength + E3O3 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 10 alternating prisoner reverse lunges + Every 3:00 for 15:00 (5 sets): 1 front squat 3-5/side 3-point DB rows + 5 sets: 2:00 of [run to 1st pole and back + 10 wall balls + max in remaining

Press strength + couplet 3 rounds as warm-up: 10 pvc passthroughs 5 pvc good mornings 2 wall walks + Every 3:00 for 15:00 (5 sets): 4-4-3-3-3 close-grip bench press, 30X1 10-12 Russian kettlebell swings – moderate load, treat as hip warm-up/prep for the Devil’s presses + 10 rounds for time w/10:00 cap: 21 double-unders 3