Hinge strength & press stability + little 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): 1 clean-grip deadlift @ 31X1 1 clean pull 1 power clean 2-3 wall walks or 2-6 mat lengths handstand walk :30 slow

Gymnastics skill + hold/monostructural recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :15-:30/side single-arm hang from bar + Every :60 for 12:00 (4 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + For max static hold time

Weightlifting tech + AMRAP + accessory 2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 2:00 for 12:00 (6 sets, 2 sets of each variation): sets 1-2: 1 squat snatch or clean from anywhere above the knees sets 3-4: 1 squat snatch or

MWG AMRAPs 3 rounds as warm-up: 10 alternating toe touches from plank 10 hollow-arch swings (baby kips) 10 air squats + 10:00 to build to slightly above working weight for the ground-to-overhead – can be snatch or clean & jerk + 5 sets for total reps: 3:00 of [300m run + rounds in remaining time

Squat & pull strength + EMOM 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups 2 wall walks + Every :90 for 15:00 (5 sets): 1st: 3 front squats 2nd: 1-2 strict supinated CTB pull-ups – weight or band-assist as needed to ensure challenging sets within the rep range + Every :60 for