10:00 dynamic mobility work – coach-led + 5 rounds for time w/a partner w/25:00 cap: 40 row calories 30 goblet squats 10 x [1 pull-up + 1 toes-to-bar (or 1 bar muscle-up = 1/1)] *partners trade off all work as desired w/only 1 partner working at a time + bis/tris/abs of choice or easy walk

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): 1 hang clean pull from :01 pause just below the knees 3 hang clean pulls from just below the knees 5/side single-arm DB

Gymnastics skill + other 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: 250m row/ski or

SL/SA strength + couplet + accessory 2 rounds as warm-up: 15m forward bear crawl 15m backward bear crawl 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 12:00 (4 sets): 10 alternating barbell on back forward lunges 10 ring rows or bent-over DB rows + 3 rounds for time w/12:00 cap: 400m run

Hinge/press intervals + AMRAP 3 rounds as warm-up: 20 single-unders 10 alternating single-leg prisoner good mornings 5-10 scap push-ups + 6 sets: :90 of [2 power clean singles (or power snatch singles) + accumulate quality wall walks (or strict handstand push-ups or handstand walk) in remaining time] :90 rest *build to a challenging on the