Hinge 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): 1 clean pull 1 power clean 1 hang power clean from just below the knees 1 hang power clean from anywhere above the knees + AMRAP

Gymnastics skill + aerobic 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 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 @

Squat strength + AMRAPs + 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 10:00 (5 sets): 3-2-2-1-1 back squats – all solid reps, nothing maximal today + 3 sets for reps: :90 toes-to-bar or bar muscle-ups :90 wall balls

Hinge strength + couplet/chipper 3 rounds as warm-up: 10 alternating toe touches from plank 10 hollow-arch swings (baby kips) 10 air squats + Every 2:00 for 10:00: 5-4-3-2-1 snatch-grip deadlifts + 2 rounds for time w/15:00 cap: 30 dual DB Devil’s presses 60/45 calories or 600m run OR For time w/15:00 cap: 40 row calories

Single-leg & upper pull strength + couplet 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups 2 wall walks + Every 3:00 for 15:00 (5 sets): 8 alternating reverse lunges w/bar on back 4/side 3-point DB row + AMRAP in 7:00: 3 pull-ups (CTB if proficient) 3 thrusters – light/moderate up to 95/65