Hinge & press strength + little AMRAP 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 2 snatch-grip deadlifts, 31X1 2 wall walks + AMRAP in 6:00: 40 empty barbell thrusters 300m run max in remaining time burpee pull-ups

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 @ moderate/sustainable effort: 1

Single-leg strength + ascending couplet 3 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 2:30 for 15:00 (6 sets, 2 sets of each variation): sets 1-2: 10 overhead walking lunges sets 3-4: 10 front rack walking lunges sets 5-6: 10 bar on back

W, then G, and then M 2 rounds as warm-up: 10 alternating toe touches from plank 10 alternating prisoner tall kneeling to standing 4 standing broad jumps – sub-max, but build in effort as you go + On a running 30:00 clock: 00:00-10:00: build to a heavy power clean or power snatch single 10:00-15:00: AMRAP

Squat & pull strength + couplet 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups 2 wall walks + Every :90 for 15:00 (5 sets): 1st: 2 1 & 1/4 front squats 2nd: 2-4 strict supinated pull-ups – weight or band-assist as needed to ensure unbroken & challenging within the rep range +