Pre-comp EMOM 2 rounds as warm-up: :30 relaxed hang from bar 10 pvc good mornings 10 alternating reverse lunges + Every :60 for 32:00 (8 sets of each): 1st: 3-4 front squats 2nd: 9-12 ring rows or bent-over DB/KB rows 3rd: 9-12 push-ups or handstand push-ups 4th: 12/9 calories – your choice *keep things light

Gymnastics skill + aerobic/carries/holds 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

Hinge/press strength + chipper + accessory 3 rounds as warm-up: 10 alternating toe touches from plank 10 Russian kettlebell swings + Every 3:00 for 15:00 (5 sets): 5 snatch-grip deadlifts 5-10 dual DB bench or floor press + For time w/10:00 cap: 800m run 40 deadlifts, light up to 185/125 20 bar-facing burpees OR For

Squat & upper pull strength/endurance + chipper 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 8 back squats, light/moderate & smooth 4 strict pronated pull-ups – weight or use band assistance as needed to ensure 4 unbroken, tough reps + For time w/10:00 cap: 75

Hinge & press strength + intervals 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + Every 3:00 for 15:00 (5 sets): 5 power clean singles 10 dual DB shoulder presses + For time w/10:00 cap: 60 double-unders 24 Russian kettlebell swings, tough 6 wall walks :60 rest