Ooooooooohhh geez 5:00 dynamic mobility work – coach-led + 3 sets: 3 burpees w/lateral hop over DB 3 single-arm DB hang clean to overhead 6 walking lunges + 25.1! + abs/bis/tris/mobility?

Pre-Open full body strength + sprint 3 rounds as warm-up: :30 relaxed hang from bar 8 pvc good mornings 8 pvc overhead squats + Every 3:00 for 12:00 (4 sets): 5 back squats 5-10/side 3-point DB rows + Every 3:00 for 12:00 (4 sets): 5 snatch-grip deadlifts, moderate & smooth :10-:30 L-sit + For time:

Gymnastics skill + 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 +

Weightlifting & upper press + triplet + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 10 light alternating DB snatches + Every 3:00 for 15:00 (5 sets of each): 3 power clean singles 6-9 push-ups, handstand push-ups, or dip + AMRAP in 8:00: 1 wall walk

Squat & upper pull strength + triplet 3 rounds as warm-up: 3 burpee pull-ups 12 air squats + Every 3:00 for 15:00 (5 sets of each): 5 front squats, 20X1 5 strict supinated pull-ups – band-assist or load as needed to make 5 unbroken challenging + AMRAP in 7:00: 7 pull-ups 14 wall balls 28