Gymnastics skill + aerobic 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: jump

Weightlifting tech + chipper w/rest + accessory 2 rounds as warm-up: 10 alternating toe touches from plank :30 supine plank or table hold 3 sub-maximal standing broad jumps + Every 2:30 for 15:00 (6 sets): 1 push press 1 push jerk 1 split jerk + For time: 30 light/moderate ground-to-overhead, light/moderate up to 135/85 3:00

Squat & upper 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): 3-2-1-1-1 back squats, 40X1 2 strict pronated pull-ups – band-assist or load as needed to make all reps challenging + 5 rounds for time w/10:00 cap: 50′ dual DB walking

Weightlifting & SA pressing strength + intervals 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 alternating DB snatches, light + Every 3:00 for 15:00 (5 sets): 2 power clean singles, moderate/tough 4-8/side single-arm standing KB/DB shoulder press + 5 rounds for reps: :60 dual DB Devil’s press :60 calories –

Something Murph-ish 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 5 pull-ups 10 push-ups 15 air squats *partners run a single 1600m together starting @ 12:00 on the clock *partners trade off completed movements of the in-gym work + bis/tris/abs of choice or easy walk cool-down