Partner AMRAP 10:00 dynamic mobility work – coach-led + For reps w/a partner: 13:00 of [2000/1800/1600m row + max in remaining time of (5 pull-ups + 10 wall balls)] 4:00 rest 13:00 of [13 rounds of (5 pull-ups + 10 wall balls) + max in remaining time row calories] *partners trade off all work as

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 + 3 sets: :60 supine plank :60 med ball

Squat & pull strength + triplet + 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): 5 back squat, 22X1 5 dual KB or DB bent-over rows + AMRAP in 10:00: 10 pull-ups or 5

Hinge/press EMOM + 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 deadlifts – touch-and-go if smooth, otherwise re-set between 2nd: :30 bike/row/ski easy 3rd: 6-12 strict handstand push-ups or T hand-release push-ups or 1-3 mat