Partner triplet 10:00 dynamic mobility work – coach-led + AMRAP in 25:00: 10 wall walks 30 Russian kettlebell swings 500m row *trade off as desired w/only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down

Squat & pull 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): 3 back squats, 40X1 3/side 3-point DB rows + AMRAP in 8:00: 8 pull-ups or 8 CTB pull-ups or 4 bar muscle-ups 16 wall balls 32 double-unders

Gymnastics skill + aerobic 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 for completion: 1 lap

Single-leg/single-arm + a little 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: 5/side single-arm/single-leg DB crossbody Romanian deadlift 2nd: 5/side single-arm DB Z press + AMRAP in 7:00: 500m row or 1000m bike

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 squat clean singles 8-12 toes-to-bar OR 2-6 bar muscle-ups 400m row or equivalent *build in load as you go *adjust loading/reps/distance to allow for 2:00-3:00 rest each interval +