Squat & pull strength + couplet 2 rounds as warm-up: :30 relaxed hang from bar 10 pvc good mornings 10 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 2 back squats, 30X1 6/side 3-point DB rows + 21-15-9 for time w/7:00 cap: Pull-ups (CTB if proficient enough to have a

Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :60 relaxed 2-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 + 15:00 @ moderate effort: :60 med ball or

Single-leg/single-arm hinge/press + AMRAP + 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 3:00 for 15:00 (5 sets): 6-8/side KB suitcase deadlift 6-8/side single-arm DB Z press *both movements controlled throughout, keep hips squared throughout the suitcase DLs +

Squat/pull EMOM + squat/pull sprint chipper 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every :60 for 24:00 (6 sets of each): 1st: 2-3 squat clean singles 2nd: :30 bike/row/ski easy 3rd: 4-6 unbroken strict pull-ups – weight/assist as needed 4th: :30 bike/row/ski moderate + For time:

Hinge & press strength + AMRAP 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): 3 clean-grip deadlifts 1 wall walk – slow w/a long but solid hold @ the top up to :10 + AMRAP in 9:00: 6 hang power cleans,