Gymnastics skills + other things 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 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech or pistol progressions + 15:00 @

2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + 10:00 to build to a heavy power snatch or power clean single + 3 sets for total calories: 4:00 of [8 wall walks + 20 alternating light/moderate DB snatches + calories in remaining time] :60

Squat strength + triplet/chipper 3 rounds as warm-up: 10 alternating toe touches from plank 10 air squats 5 strict pull-ups – band-assist as needed + Every 2:00 for 12:00: 3-3-3-3-3 front squats + 2 rounds for time w/15:00 cap: 15 dual DB squat cleans 30 pull-ups 600m row or equivalent OR For time w/15:00 cap:

Hinge & press strength + chipper or couplet 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups + Every 2:30 for 15:00 (6 sets): 1 snatch-grip deadlift 1 snatch pull 2-3 wall walks or 4-6 mat lengths handstand walk + For time w/10:00 cap: 30 power cleans, up to 155/105 30 bar-facing burpees

Weightlifting tech + other easy things 3 rounds as warm-up: :30 bottom of squat hold :30 table hold 15 light Russian kettlebell swings + Every :90 for 12:00 (8 sets): 1 tall clean or tall snatch 1 hang clean or hang snatch from mid-thigh 1 hang clean or hang snatch from just above the knees