Squat & pull strength + intervals 3 rounds as warm-up: 6 goblet squat curl to halo 20-40 single-unders + Every 3:00 for 15:00 (5 sets): 1 back squat 3-5/side DB chainsaw rows + 7 sets: :60 of [30 double-unders + 3 squat cleans @ 135/95 + max in remaining time muscle-ups] :60 rest OR 7

Weightlifting + couplet 3 rounds as warm-up: 6 scap pull-ups or strict pull-ups 6 scap push-ups or push-ups 6 alternating prisoner tall kneeling to standing + Every 2:30 for 15:00 (5 sets): 2 power snatches + 1-2-3-4-5-6-7-8-9-10 for time w/12:00 cap: Dual DB power cleans Dual DB shoulder-to-overhead or handstand push-ups OR 1-2-3-4-5-6-7 for time

Partner fun? 10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a partner: 15 pull-ups or CTB pull-ups or bar muscle-ups (1 BMU = 2 pull-ups] 21 calories 27 wall balls + bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every 3:00 for 15:00 (5 sets): 5 clean- or snatch-grip deadlifts, 31X1 5-10 handstand push-ups or seated DB shoulder presses + AMRAP in 7:00: 3 rounds of [14 burpees + 28 alternating DB

Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 5 table hold to L-sit w/pause at each end 10 scap pull-ups + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope practice – your choice