Gymnastics skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30-:60 relaxed 2-arm hang from bar 500m row, 400m ski erg, or 1000m bike erg + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech

Weightlifting + intervals + accessory 3 rounds as warm-up: 6 slow alternating bird dogs 6 slow alternating dead bugs 6 air squats w/alternating single-arm reach overhead + Every 2:00 for 10:00 (5 sets): 1 squat snatch or 1 power snatch + 1 overhead squat + 5 sets for total load: 2:00 of [12/9 calories +

Hinge & SA press strength + triplet 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every 3:00 for 15:00 (5 sets) 5 touch-and-go clean-grip deadlifts 5/side single-arm DB Z press + AMRAP in 12:00: 2 wall walks 12 alternating DB snatches 240′ shuttle run (5 x 6

Squat & upper pull strength + AMRAP 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups :30 handstand hold or plank + Every 2:30 for 15:00 (5 sets): 2 back squats 2 strict pull-ups – weight or band-assist as needed to ensure 2 unbroken, challenging reps each set + AMRAP in 12:00: 3

Partner things! 10:00 dynamic mobility work – coach-led + 3 rounds for time w/a partner w/24:00 cap: 24 ground-to-overhead 120/108/96 row calories *split all work as desired with only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down