Squat & upper pull strength + couplet 3 rounds as warm-up: :30 relaxed hang from bar 8 pvc good mornings 8 pvc overhead squats + Every 3:00 for 15:00 (5 sets): 3-2-1-1-1 front squats, 20X1 3-2-1-1-1 strict supinated pull-ups – band-assist or add weight as needed to make all sets/reps challenging but solid + AMRAP

Gymnastics skill + aerobic/carries For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m inch worms 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): 2 snatch-grip deadlifts, 21X1 4-5/side single-arm Z press + AMRAP in 8:00: 2 wall walks 12 alternating DB snatches, up

SL/SA strength + triplet 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 6-8 alternating reverse lunges w/barbell on back 3-4 strict pull-ups – band-assist or load as needed to make them challenging but unbroken throughout +  4 rounds for time w/10:00 cap: 8 dual DB

Weightlifting strength + triplet 3 rounds as warm-up: 10 alternating toe touches from plank 10 Russian kettlebell swings :30 supine plank or table hold + Every 2:00 for 14:00 (7 sets): 1 power clean 1 shoulder-to-overhead any way 1 power clean *can drop & reset before the 2nd clean + AMRAP in 10:00: 2-4-6-8… deadlifts