3 rounds as warm-up: 2 wall walks 10 alternating DB snatches 20 single- or double-unders + Every 2:00 for 16:00 (4 sets of each): 1st: 10-12 (5-6/side) alternating dual DB crossbody Romanian deadlifts 2nd: 10-12 (5-6/side) alternating dual DB floor press *both movements slow & controlled + AMRAP in 12:00 w/a partner: 120 row calories

Squat & upper pull strength + couplet 3 rounds as warm-up: 6 scap pull-ups or strict pull-ups 9 scap push-ups or push-ups 12 air squats + Every 3:00 for 15:00 (5 sets): 5 front squats 1-2 strict pull-ups – weight or band-assist to make all sets challenging + AMRAP in 7:00: 14 toes-to-bar 14 tough

Partner things! 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 24 row calories 24 handstand push-ups or T hand-release push-ups 24 alternating DB snatches + bis/tris/abs of choice or easy walk cool-down

Weightlifting + triplet 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every 2:30 for 15:00 (6 sets): 1 clean pull 1 squat clean OR 1 snatch pull 1 squat snatch + AMRAP in 10:00: 8 DB thrusters 10 pull-ups 12 calories + 5:00-10:00 coach-led mobility

Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 5 table hold to L-sit w/pause at each end 10-20 hollow arch swings (baby kips) + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech +