Gymnastics skill + aerobic/carries/crawls 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: jump

Hinge & upper press strength + AMRAP + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 15:00 (5 sets): 5 snatch-grip deadlifts, 21X1 5-10/side single-arm DB bench press or floor press + AMRAP in 10:00: Calories – your choice

Squat & pull strength + chipper 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 2-3 back squats, 20X1 4-5 bent-over dual DB/KB rows + For time w/15:00 cap: 50 pull-ups or 15 muscle-ups (ring or bar) 1000′ shuttle run 75 wall balls + 5:00-10:00 coach-led

A few little tests 3 rounds as warm-up: 10 alternating toe touches from plank 10 Russian kettlebell swings :30 supine plank or table hold + For load/reps on a 30:00 unning clock: 10:00 to build to a power clean or power snatch max 5:00 rest 5:00 power cleans or power snatches, 85% of today’s best

Weightlifting tech + other things 2 rounds for completion @ easy effort: :30 relaxed hang from bar 30 single-unders 6 alternating Turkish get-ups + Every :90 for 15:00 (10 sets): 1 snatch balance w/pause in hole 1 snatch balance (no pause) 1 overhead squat + 15:00 @ sustainable pace/effort: 15 calories – your choice bike/row/ski