Weightlifting + intervals 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + 15:00 to build to a tough (max?) ground-to-overhead single – your choice snatch/c&j, power/full + 4 sets: 2:00 of [7 deadlifts + 5 power cleans + 3 shoulder-to-overhead] :60 rest *light/moderate up to 135/95 *pick-up

Weightlifting tech + aerobic/carries/crawls 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 (8 sets): 1 power clean 1 hang power clean from just below the knees 1 split jerk *light/moderate loads w/continued emphasis on improving jerk tech +

Hinge & press strength + couplet 3 rounds as warm-up: 6 pvc passthroughs 8 pvc good mornings 10 pvc squats – any variation + Every 3:00 for 15:00 (5 sets): 3 snatch-grip deadlifts, 31X1 2-3 wall walks or 2-3 mat lengths handstanding walk or 3-9 strict handstand push-ups or 3-12 kipping handstand push-ups + For

Gymnastics skills + aerobic/carries/crawls 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