Squat & upper pull strength + intervals 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 2 back squats, 22X1 2 strict pronated pull-ups, as tough as possible + 5 sets for total reps: 2:00 of [4 pull-ups + 8 alternating KB goblet reverse lunges +

Weightlifting tech + aerobic 2 rounds for completion @ easy effort: :30 relaxed hang from bar 30 single-unders 6 alternating Turkish get-ups + Every :60 for 10:00 (10 sets) 2 light snatch balances + 20:00 @ sustainable pace/effort: :15 L sit – pick a variations that allows for an unbroken :15 when fresh 15 calories

Partner chipper 10:00 dynamic mobility work – coach-led + For time w/a 24:00 cap: 400m run 1000m row or 1000m ski erg or 2000m bike erg 400m run 100 alternating DB snatches 400m run 100 burpees w/lateral hop over the DB 400m run *partners run together but trade off all in-gym work as desired w/only

Squat & upper pull strength + AMRAPs 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): 5-4-3-2-1 front squats, 22X1 6-8 alternating DB rows from plank + For total reps: 5:00 of [5 pull-ups + 10 wall balls] :60 rest

Gymnastics skill + sustainable 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: