Weightlifting tech/strength + couplet 3 rounds as warm-up: 8 pvc passthroughs 8 pvc good mornings 2 wall walks + Every 2:30 for 15:00 (6 sets): 1 snatch pull 1 hang power snatch 1 power snatch + For time w/9:00 cap: 21 L arm DB hang clean to overhead 21 R arm DB hang clean to

Gymnastics skill + aerobic/carries/crawls For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :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 @ easily sustainable effort: 1 lap

WGM intervals + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 10 Russian kettlebell swings + Every 5:00 for 30:00 (6 sets): 1 squat clean 3 front squats 9 pull-ups 300m run or equivalent rows/ski/bike *goal is tough/heavy work on the barbell, smooth gymnastics, and a

Hinge & press strength + mini chipper 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): 2 power clean singles 4-8 dual DB shoulder presses + For time w/10:00 cap: 25 deadlifts, light/moderate up to 185/125 50 bar-facing burpees or handstand

Squat & upper pull strength/endurance + chipper 3 rounds as warm-up: 4 pull-ups 6 push-ups 8 air squats + Every 3:00 for 15:00 (5 sets): 4-4-4-4-4 back squats 2 strict pronated pull-ups – weight or use band assistance as needed to ensure 4 unbroken, tough reps + For time w/10:00 cap: 25 toes-to-bar 50′ dual