Partner things 10:00 dynamic mobility work – coach-led + For time w/24:00 cap: 800m row or equivalent 40 hang power cleans, moderate loading that can be completed in sets of 4-8 throughout 800m row or equivalent 20 wall walks 800m row or equivalent 40 hang power cleans 800m row or equivalent *partners trade off as

Squat & upper pull strength + couplet + accessory 3 rounds as warm-up: :30 relaxed hang from bar or 5 strict pull-ups 10 pvc good mornings 5 pvc overhead squats + Every 3:00 for 15:00 (5 sets): 5 back squats, 22X1 5-10 dual DB bent-over rows or tough ring rows + 5 rounds for time

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

The final long solo AMRAP? 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 10 light alternating DB snatches + AMRAP in 30:00: 600m row or equivalent ski/bike/runner 8 burpees w/lateral step/hop over the DB 10 alternating DB snatches 12 V ups + 3-5 sets: 10 dual DB

Squat & upper pull strength + triplet 3 rounds as warm-up: 3 pull-ups 6 push-ups 12 air squats + Every 3:00 for 15:00 (5 sets of each): 3 overhead squats or front squats, 30X1 3 strict pronated pull-ups – band-assist or load as needed to make 5 unbroken challenging + 5 rounds for time w/10:00