Gymnastics skill + aerobic 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 12:00 (6 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 18:00

Weightlifting tech + WMG 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 :90 for 12:00 (8 sets): 1-2 overhead squats or 1-2 hang squat snatches – light/moderate & really solid reps, treat as tech work + 5 sets for

Hinge & press strength + AMRAPs 3 rounds as warm-up: 10 light alternating hang DB snatches 5-10 push-ups :30 supine plank or table hold + Every 3:00 for 15:00 (5 sets): 3-2-1-1-1 snatch-grip deadlifts, 31X1 4-6 dual DB Z press + For reps: 5:00 of [3 power cleans + 7 bar-facing burpees (or handstand push-ups]]

SL & static pull strength + triplet 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 8 alternating barbell on back reverse lunges :10-:30 chin-over bar hold or a few muscle-ups + AMRAP in 10:00: 4 front squats, moderate up to 155/105 from the ground 6

Weightlifting tech + aerobic 3 rounds easy: 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every :60 for 10:00 (10 sets): 1 hang snatch from just above the knees, light & snappy! + 20:00 @ easy effort: 50′ sand bag, med ball, or dual KB front rack carry