Pre-comp lifting & EMOM 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): 3 back squats, 20X1 – light if competing tomorrow 3-6/side 3-point DB rows + Every :60 for 15:00 (5 sets of each): 1st: 5-10 strict pull-ups 2nd:
Gymnastics skill + carries & 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: 200m single-arm
Hinge & press strength + couplet 2 rounds as warm-up: 15m forward bear crawl 15m backward bear crawl 15-30 single- or double-unders + Every 3:00 for 15:00 (5 sets): 3 power snatches – moderate & solid 6-9 dual DB bench press + For time 10:00 cap: 400m run 40 Russian kettlebell swings 200m run 20
Squat/pull intervals + AMRAP 3 rounds as warm-up: 20 single-unders 10 prisoner walking lunges 5-10 scap pull-ups + 6 sets: :90 of [3 squat clean singles + max in remaining time strict pull-ups or ring muscle-ups] :90 rest *build to a challenging on the cleans as long as the 3 singles can be completed in