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 snatch-grip deadlifts, 31X1 3-6 dual DB shoulder presses – your choice seated/standing/Z + AMRAP in 9:00: 6 alternating DB snatches 12 double-unders 12 alternating DB snatches

Weightlifting tech & other things 3 rounds easy: 5 pvc behind-the-neck presses 5 pvc overhead squats 5 pvc snatch balances + Every :90 for 15:00 (10 sets): 1 clean 2 hang cleans from anywhere above the knees + 15:00 @ moderate effort: 300m row 15 V ups 15 glute bridge + bis/tris!

Partner AMRAP 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 15/12 calories 6 toes-to-bar or 3 bar muscle-ups 10 dual DB walking lunges, light DB @ shoulders *partners trade off completed rounds + bis/tris/abs of choice or easy walk cool-down

Hinge strength & press gymnastics + couplet 3 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 2 clean-grip deadlifts, 31X1 6-8 dual DB bench press + AMRAP in 7:00: 1 wall walk 2 power cleans, light/moderate up to 155/105

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: 50′ bear crawl 50′