Weightlifting tech + chill 3 rounds easy: 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every 2:00 for 16:00 (8 sets): 1 snatch 2 hang snatches from anywhere above the knees *your choice power/full for all reps + For completion @ real chill effort: 3:00 row/bike/ski erg 3:00

Pre-Murph partner things 10:00 dynamic mobility work – coach-led + AMRAP in 25:00: station 1: 250/200m row or ski erg or 500/400m bike erg station 2: 300′ shuttle run station 3: 5 toes-to-bar + 10 box jumps/step-ups w/step-down *partners trade off completed stations + bis/tris/abs of choice or easy walk cool-down

Weightlifing & static press strength + choose your own adventure 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 clean-grip deadlifts, 31X1 :30 plank, handstand hold, or top of dip hold (bar or rings) + For time w/10:00

Gymnastics skill + aerobic recovery 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: