Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :60 relaxed 2-arm hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 15:00 @ moderate effort: 100′ bear crawl 100′

SL hinge & press strength + AMRAP + accessory 2 rounds as warm-up: 10 slow alternating bird dogs 10 slow alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 15:00 (5 sets): 3-4 close-grip bench press, 3011 4-6/side staggered stance single-arm KB Romanian deadlift, 3010 + AMRAP in 8:00: 400m

Squat/pull EMOM + sprint chipper 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every :60 for 24:00 (8 sets of each): 1st: 3 front squats or 3 overhead squats (can be from the rack or ground) 2nd: 3 unbroken strict pull-ups – weight/assist as needed to make

Hinge & press strength + AMRAP 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every 3:00 for 15:00 (5 sets): 4 snatch-grip deadlifts, 31X1 4-8 dual DB shoulder presses – your choice seated/standing/Z + AMRAP in 9:00: 3 L arm DB snatches 3 R arm DB snatches

Weightlifting tech + aerobic + accessory 3 rounds easy: 10 pvc passthroughs 5 pvc overhead squats 10 alternating toes touches from plank + Every :60 for 12:00: 1 clean pull 1 clean 1 jerk + 15:00 @ continuous effort/movement: 350m row or equivalent 25′ forward bear crawl 25′ backward bear crawl 15 glute bridges +