Hinge & press strength + triplet 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every 2:30 for 15:00 (6 sets): 2 power cleans or power snatches 2 wall walks or 2-6 mat lengths handstand walk + AMRAP in 10:00: 5 strict handstand push-ups or T hand-release push-ups

Gymnastics skills + recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 5/side plank rotations :05-:10/side single-arm hang from bar + 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 @ steady effort: 30m (across

Single-leg/single-arm + AMRAP 2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every :90 for 15:00 (5 sets of each): 1st: 8 (so 4/side) alternating barbell reverse lunges 2nd: 8 alternating DB rows from plank + For reps: :60 toes-to-bar :60 wall balls :60

WGM intervals 3 rounds as warm-up: 10 alternating toe touches from plank 10 alternating prisoner tall kneeling to standing + Every 6:00 for 5 sets: 4 power clean singles or 4 power snatch singles 6-12 perfect push-ups or strict handstand push-ups 400m run or equivalent *build in load as you go *adjust loading/reps/distance to allow

Squat & pull strength + 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 :90 for 15:00 (5 sets): 1st: 3 front squats, 22X1 2nd: 3 strict pronated pull-ups – weight or band-assist as needed to make 3 unbroken