Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk :60 relaxed hang from bar :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 20:00

Weightlifting + chipper + 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 15:00 (5 sets): 2 power clean singles 12/9 calories *tough but solid cleans followed by a tough row + For time w/10:00

Squat & upper pull strength + chipper 3 rounds as warm-up: 5 prisoner Kang squats :30 top of hanging knee raise hold + Every 3:00 for 15:00 (5 sets): 5 back squats, 22X1 1 strict pronated pull-up, as tough as possible + For time w/12:00 cap: 40 wall balls 40 pull-ups 400m run 40 wall

Weightlifting testing + intervals 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + 15:00 to build to a ground-to-overhead max – your choice c&j/snatch, power/full + 5 sets for total calories: 2:00 of [9 deadlifts + 7 hang power cleans + 5 shoulder-to-overhead + max in remaining

Weightlifting tech + chill 3 rounds easy: 5 pvc passthroughs 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every :90 for 12:00 (9 sets): 1 clean-grip deadlift 1 power clean 1 hang power clean from just below the knees 1 split jerk *light/moderate loads w/continued emphasis on improving