Squat & upper pull strength + couplet 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every 3:00 for 15:00 (5 sets): 3 front squats or 3 overhead squats (from the ground, so a clean/snatch to start) 3 strict pull-ups – weight or band-assist as needed + AMRAP

Skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :30 table hold 10 scap pull-ups + Every :60 for 12:00 (6 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 15:00 for total hold time: max L-sit – every time you come down,

Something Open-y + accessory work 2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + 10:00 prep for the AMRAP – build to a power clean single above what you’ll be using, get in a few burpees and cals between reps, too + AMRAP in