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

Partner things 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 12 burpees or 12 handstand push-ups 16 Russian kettlebell swings 200m run *partners alternate completed movements + bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet 2 rounds as warm-up: :30 relaxed hang from bar 10 pvc good mornings 10 pvc overhead squats + Every 3:00 for 15:00 (5 sets): 5-5-5-5-5 back squats, 22X1 3-5/side 3-point DB rows, 20X0 + AMRAP in 7:00: 7 pull-ups 14 kettlebell goblet walking lunges (7 steps out &

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 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00