Hinge & press strength + chipper 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 alternating single-arm Russian kettlebell swings + Every 3:00 for 15:00 (5 sets): 2-2-2-2-2 clean-grip deadlift 2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups or dips (strict or kipping) + For time

Rest!

Something Murph-y 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 4 pull-ups 8 push-ups 12 air squats *partners trade every completed round *if it’s nice out, head out for an easy 800m jog immediately after the 24:00 is completed + bis/tris/abs of choice or easy walk cool-down

Hinge & static press strength + triplet 3 rounds as warm-up: 6 pvc passthroughs 6 pvc good mornings 6 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 3 hang power cleans from just below the knees :30 plank, handstand hold, or top of dip hold (bar or rings) + AMRAP

Gymnastics skill + aerobic/carries/crawls 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