Squat & SA pull max effort + 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): 2-2-1-1-1 back squats, 40X1 4-6/side 3-point DB rows, 20X0 + AMRAP in 7:00: 3 toes-to-bar 3 dual DB thrusters 6/6 9/9 and so

Gymnastics skill + aerobic/carries For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk :60 relaxed hang from bar :30 handstand hold or :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump

Press/hinge/run intervals + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 air squats w/alternating single-arm reach overhead + Every 6:00 for 30:00 (5 sets): :60 wall walks or handstand walk :60 alternating DB snatches, tough 400m run or row/bike/ski equivalent @ light/moderate effort + 2-3 sets: 12 alternating DB

SL & upper pull strength + chipper 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 12 alternating barbell on back reverse lunges :10-:30 chin-over bar hold or a few muscle-ups + For time w/12:00 cap: 45 pull-ups or 15 muscle-ups (ring and/or bar) 90 wall

Weightlifting complex + hinge/press couplet 3 rounds as warm-up: 10 alternating DB snatches 1-2 slow & controlled wall walks :30 supine plank or table hold + Every 2:30 for 15:00 (6 sets): 1 deadlift 1 power clean 1 shoulder-to-overhead any way + 3 rounds for time w/9:00 cap: 27 Russian kettlebell swings 21 handstand push-ups