Hinge & press strength + partner couplet 3 rounds as warm-up: 10 alternating toe touches from plank 10 alternating single-arm Russian kettlebell swings :30 supine plank or table hold + Every 3:00 for 15:00 (5 sets): 3 hang power cleans from just below the knees 9-12 dual DB/KB Z press + 6 rounds for reps

Weightlifting tech & other things 3 rounds easy: 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every :90 for 15:00 (10 sets): 3 hang snatches from just above the knees + 15:00 @ moderate effort: 150′ sand bag, med ball, or dual KB front rack carry 30 calories

Partner stuff, without an art show 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 1000m row 100′ med ball walking lunges 50 toes-to-bar 50 wall balls *partners split all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + hinge/press couplet 3 rounds as warm-up: 6 pvc passthroughs 6 pvc good mornings 6 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 3 clean-grip deadlift w/a :01 pause just below the knees on the way up & :03 descent :30 plank, handstand hold, or top

Gymnastics skill + aerobic recovery 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: