Weightlifting + triplet 3 rounds as warm-up: 10 pvc passthroughs 5 pvc Kang squats 5 strict hanging knee raises or 5 strict toes-to-bar + Every 2:30 for 15:00 (6 sets): 1 clean pull 2 squat cleans OR 1 snatch pull 2 squat snatches + For time w/15:00 cap: 50-40-30-20-10 double-unders 10 pull-ups 10 dual DB

Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30 hollow hold 5 YTWs 10-20 hollow arch swings (baby kips) + Every :60 for 12:00 (6 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 18:00 @ easily sustainable

WGM (weightlifting, gymnastics, monostructural) intervals 3 rounds as warm-up: 10 alternating toe touches from plank 5/side side lying windmills 5 slow prisoner Kang squats + Every 6:00 for 30:00 (5 sets): 3 hang power snatches 6-15 perfect push-ups or 2-6 mat lengths handstand walk 500m row, 500m ski erg, .8 mile Echo Bike, 1000m bike

Press strength + couplet 3 rounds as warm-up: 2-3 wall walks 5/side single-leg prisoner good mornings 30 single-under + Every 3:00 for 15:00 (5 sets): 1 power clean 5 push press + AMRAP in 7:00: 3 power cleans, 185/125 3 handstand push-ups 6/6 9/9 and so on.. OR AMRAP in 7:00: 7 power cleans, moderate