Weightlifting + AMRAP intervals 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + Every 2:30 for 15:00 (6 sets): 1 clean-grip deadlift 1 clean pull 1 power clean 1 shoulder-to-overhead any way + For total calories: 4:00 of [50 double-unders + 8 burpees + calories in remaining

Partner stuff! 10:00 dynamic mobility work – coach-led + For time: 60 pull-ups 120 walking lunges w/heavy wall ball, sand bag, or med ball on the shoulder 1800m row 1200m run 60 pull-ups *partners trade off all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk cool-down

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): 2 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 skill + aerobic/crawls/carries 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 & upper pull strength + triplet + 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 + 5 sets: :60 of [5-4-3-2-1 front squats or overhead squats from the ground + max in remaining time pull-ups, CTB pull-ups,