Weightlifting tech + aerobic 2 rounds for completion @ easy effort: :30 relaxed hang from bar 30 single-unders 6 alternating Turkish get-ups + Every :90 for 12:00 ( 8 sets) 3 light snatch balances + 18:00 @ sustainable pace/effort: :20 L sit – pick a variations that allows for an unbroken :20 when fresh 15

Things to do w/a partner that may or may not help you prepare for Murph 10:00 dynamic mobility work – coach-led + AMRAP in 30:00: 5 push-ups 5 Russian kettlebell swings 5 calories 10/10/10 15/15/15 and so on… *partners run 1000m together @ 00:00 & 15:00 on the clock but trade off all in-gym work

Squat & upper pull strength + chipper 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): 5 front squats, 22X1 10 alternating DB rows from plank + AMRAP in 10:00: 40 pull-ups 80 alternating goblet box step-ups or walking lunge

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: