Partner stuff 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 16 double-unders 12 row calories 8 burpees w/lateral hop/step over the rower *partners trade off completed rounds + bis/tris/abs of choice or easy walk cool-down

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): 2 back squats, 22X1 2-3/side 3-point DB rows w/:01 pause @ the top + AMRAP in 7:00: 3 pull-ups (CTB if proficient) 3 dual DB

Gymnastics skill + aerobic things 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: 250′ single-arm DB/KB

Press & SL hinge strength + AMRAP 2 rounds as warm-up: 15m forward bear crawl 15m backward bear crawl 15 Russian kettlebell swings + Every 3:00 for 15:00 (5 sets): 2-3 close-grip bench press, 3011 8-12 steps DB death march + AMRAP in 8:00: 800′ shuttle run (16 x 25′ out & back) 20 single-arm

Squat/pull intervals + squat sprint chipper 3 rounds as warm-up: 20 single-unders 10 prisoner walking lunges 5-10 scap pull-ups + 8 sets: 2:00 of [1 squat clean (or 1 squat snatch) + 5-10 strict pull-ups (or 1-5 bar muscle-ups or 5-10 toes-to-bar + calories in remaining time] :60 rest *build from easy to moderate in