Rest

Partner AMRAP 10:00 dynamic mobility work – coach-led + AMRAP in 21:00 w/a parter: 21 toes-to-bar or 7 muscle-ups 27 wall balls 21 calories 27 wall balls *partners trade off all work as desired w/only 1 working @ a time + bis/tris/abs of choice or easy walk cool-down

Weightlifting strength + ascending couplet 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 2:30 for 15:00 (5 sets): 3 snatch-grip deadlifts, 31X1 + AMRAP in 7:00: 1 deadlift, moderate up to 225/155 1 bar-facing burpee 2/2 3/3 and so on, adding 1 to

Gymnastics skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30-:60 relaxed 2-arm hang from bar 500m row, 400m ski erg, or 1000m bike erg + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech

Squat strength + intervals + 2 rounds as warm-up: 10 slow alternating bird dogs 10 slow alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 2:00 for 10:00 (5 sets): 3 overhead squats from the ground + 5 sets for reps: 2:00 of [5/side moderate single-arm DB thrusters + 15/10 calories +