Weightlifting skill + other stuff 10:00 @ very easy effort: :30 wall sit march :30 alternating shoulder taps from plank 30 single-unders 300m row or 300m ski erg + Every :60 for 10 sets: 1 hang clean pull from just below the knees 1 hang power clean from just below the knees 1 split jerk

Partner AMRAP 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 800m run or 1000m row if raining 8 rounds of [5 pull-ups + 10 push-ups + 15 air squats] *partners trade off 400m on the run (500m row) and full rounds of 5/10/15 in the gym + bis/tris/abs of choice or

Hinge & press strength + couplet 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 2-2-1-1-1 close-grip bench press 4-8 dual DB or KB deadlifts, 31X1 + AMRAP in 7:00: 3 ground-to-overhead any way, light/moderate (should be able to

Gymnastics skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 5/side plank rotations :15-:30/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: 300m

Single-leg/single-arm + up-and-down chipper 3 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: 10 dual DB alternating reverse lunges – held any way 2nd: 6-10 dual DB bent-over DB rows + For time w/12:00 cap: