Hinge & upper press strength + couplet 3 rounds as warm-up: :20 hollow hold 10 pvc passthroughs 5 prisoner Kang squats + Every 3:00 for 15:00 (5 sets): 3-5 touch-and-go power cleans or power snatches 3-5 dual DB Z presses, 21X1 + AMRAP in 12:00: 18/15 calories 12 bar-facing burpees + 5:00-10:00 coach-led mobility

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

Something Open-y + single-leg & abs accessory work 3 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + For total reps: 5:00 of [10 pull-ups (CTB if possible or 5 bar muscle-ups if proficient) + 15 wall balls] 2:00 rest 5:00 of [10 calories +

Hinge & press strength + partner work 3 rounds as warm-up: 10 hollow rocks 10 alternating toe touches from plank 30 single-unders + Every 3:00 for 15:00 (5 sets): 2 power clean singles (so drop & reset each rep) 3-5 dual DB floor presses, 40X1 + 7 rounds for reps: :60 of [2 wall walks

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 3:00 for 15:00 (5 sets): 5 back squats 5/side 3-point DB row + AMRAP in 10:00: 4 dual DB squats 6 toes-to-bar 24 double-unders + 5:00-10:00 coach-led mobility