Single-leg & scap strength + couplet + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 wall balls w/a pause in the hole + Every 3:00 for 15:00 (5 sets): 10 light back squats, 20X1 :10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold + For

Hinge & press strength + triplet 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): 3-2-1-1-1 close-grip bench press, 30X1 6-9 dual DB/KB Romanian deadlifts, something like 3010 + AMRAP in 10:00: 50′ burpee broad

10:00 dynamic mobility work – coach-led + For time & aesthetic quality w/partner: 60 double-unders draw base snowball 45 calories draw middle snowball 30 synchronized burpees draw top snowball 60 double-unders draw hat 45 calories draw eyes 30 synchronized alternating DB snatches draw nose 60 double-unders draw mouth 45 calories draw arms 30 synchronized burpees

Squat & upper pull strength + SL & pull couplet 3 rounds as warm-up: :30 relaxed hang from bar 8 pvc good mornings 8 pvc overhead squats + Every 2:30 for 15:00 (6 sets): 1 back squat 6-10 pronated to supinated ring rows or 3-5/side 3-point DB/KB rows, 30X0 + 7 rounds for time w/7:00

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: