Gymnastics skill + recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :30 table hold 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 tech + 15:00 for completion: :30 handstand hold or :30

Something Open-ish + accessory work 2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + 8:00 to build to a moderate squat clean or squat snatch single, mix in a few scap pull-ups, strict pull-ups, kipping between reps + AMRAP in 12:00: 4 muscle-ups 8

Hinge & upper press strength + intervals 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 + 15:00 to build to a power clean to overhead heavy single + 5 sets: :90 of [60 double-unders + 3 tough power cleans up to

Squat & upper pull strength + chipper 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): 2-4 overhead squats 2-4 strict pronated pull-ups – weight or band-assist as needed to make 2-4 unbroken challenging +

Weightlifting tech + a little breathing + a big pump 10:00 @ very easy effort: 20 alternating prisoner tall kneeling to standing 20 Russian twists – can use a light DB/KB/plate or med ball 40 single-unders + Every :60 for 10 sets: 1 tall clean or tall snatch w/pause in the hole before recovering +