Squat & pull strength + AMRAPs 3 rounds as warm-up: 5 scap pull-ups 4 goblet squat curl to halo 3 table hold to L-sits + Every :90 for 15:00 (5 sets of each) 1st: 3 front squats, 22X1 2nd: 3-6 strict pronated CTB pull-ups – band-assist or load as needed to ensure 3-6 challenging unbroken

Weightlifting tech + aerobic 3 rounds easy: 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every :90 for 12:00 (8 sets): 1 clean 1 jerk + AMRAP in 16:00: 200m row 200′ shuttle run (4 x 25′ out & back) 400m/400′ 600m/600′ and so on… + bis/tris!

Partner things! 10:00 dynamic mobility work – coach-led + 2 rounds for time w/a partner w/30:00 cap: 1000m run or 100 row calories if raining 10 rounds of [5 deadlifts (up to 185/125) + 10 push-ups] *runs are both performed together (if raining and rowing, trade off every 20 calories), partners trade off completed rounds

Squat & pull strength + couplet 2 rounds as warm-up: :30 relaxed hang from bar 10 pvc good mornings 10 alternating reverse lunges + Every 3:00 for 15:00 (5 sets): 1 back squat, 20X1 – build to heavy 2-3/side 3-point DB rows w/:01 pause @ the top + 3 rounds for time w/10:00 cap: 15

Gymnastics skill + aerobic recovery 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: 1 wall walk