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): 5 back squats, 40X1 3 supinated strict pull-ups – weight or band-assist as needed to ensure 3 unbroken, challenging reps each set + AMRAP in 12:00:

Weightlifting tech + aerobic 3 rounds @ easy effort: 6 alternating slow Turkish get-up + windmill :30 superman + Every :90 for 12:00 (8 sets): 1 push press 1 push jerk 1 split jerk + 3 sets: 3:00 bike/row/ski 3:00 bike/row/ski (different than the first) :60 single-unders :60 sit-ups + bis/tris!

Partner Open-y thing 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a parter: 8 handstand push-ups OR 2 wall walks 10 dual DB hang power cleans 14/12 row calories *partners alternate completed rounds – harder row than normal, push it and then use your partner’s work time to recover as much as possible

Squat & upper pull strength + couplet 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 2 front squats 4-6 dual DB bent-over rows + For time w/12:00 cap: 3 rounds of [9 thrusters + 9 toes-to-bar] 3 rounds

Gymnastics tech work + aerobic recovery w/holds 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