Partner things! 10:00 dynamic mobility work – coach-led + AMRAP in 30:00: station 1: 250m row or ski erg station 2: 200m run station 3: 5 pull-ups + 10 wall balls *partners trade off completed stations + bis/tris/abs of choice or easy walk cool-down

Hinge & 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): 6-5-4-3-2 clean-grip deadlifts, 31X1 2-3 wall walks or 2-3 mat lengths handstanding walk or 6-9 strict handstand push-ups + AMRAP in 12:00: 6/side single-arm

Gymnastics skill + aerobic stuff For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m inch worms :30 hollow hold :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:

SL & SA strength + chipper w/rest + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 3 standing broad jumps – sub-maximal w/soft landing + Every 3:00 for 12:00 (4 sets): 5-6/side rear foot elevated split squats, 30X0 5-6/side 3-point DB rows, 10X0 + AMRAP in

Weightlifting tech/strength + couplet 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 alternating DB snatches, light + Every 2:30 for 15:00 (6 sets): 1 power clean 1 hang power clean from just below the knees 1 hang power clean from anywhere above the knees + 3 rounds for time of