Gymnastics tech work + 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 2 rounds as warm-up: 10 slow alternating bird dogs 10 slow alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 2:00 for 10:00 (5 sets): 5-4-3-2-1 hang power cleans + 5 sets for double-under reps: 2:00 of [5/side tough single-arm DB hang clean to overhead + 300′

Squat & pull strength + AMRAP 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups :30 handstand hold or plank + Every 3:00 for 15:00 (5 sets): 3 back squats, 40X1 2 supinated strict pull-ups – weight or band-assist as needed to ensure 3 unbroken, challenging reps each set + AMRAP in 12:00:

Hinge & SA press strength + AMRAP 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every 2:30 for 15:00 (6 sets) 1 clean-grip deadlift 4-6 dual DB Z press + AMRAP in 7:00: 1 wall walk 1 power clean 2/2 3/3 and so on… *power cleans moderate/tough,

No class today, rest up!