Hinge & press strength + couplet 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 of each): 3-2-1-1-1 clean-grip deadlift singles (pause & reset between reps) 4-8 dual DB bench press + For time w/9:00 cap: 90 Russian kettlebell swings 45

Partner things! 10:00 dynamic mobility work – coach-led + 3 rounds for time w/30:00 cap: 30 wall balls 24 calories 18 toes-to-bar 30 alternating box step-ups w/wall ball held any way 24 calories 18 toes-to-bar *partners trade off as desired throughout with only one working at a time + bis/tris/abs of choice or easy walk

Weightlifting tech/strength + triplet + accessory 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc overhead squats + Every :90 for 15:00 (10 sets): 1 hang power snatch (or hang power clean) from anywhere above the knees + 5 rounds for time w/10:00 cap: 12 dual DB deadlifts 9 dual DB

Gymnastics skill + aerobic/carries/holds 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 +

Single-leg & upper pulling strength + AMRAP + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 5 goblet squat curl to halo + Every 3:00 for 12:00 (4 sets of each): 10 steps dual DB or sand bag walking lunges – held anyway 10 Australian CTB