Partner triplet 10:00 dynamic mobility work – coach-led + 3 rounds for time w/30:00 cap: 65 calories – your choice bike/row/ski/Runner 55 wall balls 45 toes-to-bar or 20 bar muscle-ups (1 BMU = 2 TTB) *partners trade off all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk

Weightlifting tech/strength + chipper + 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 power clean to overhead any way + For time w/10:00 cap: 48 dual DB deadlifts 36 dual DB hang power cleans 24 dual DB shoulder-to-overhead +

Gymnastics skill + aerobic/carries/crawls/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 (15 sets total, 5 sets of each): sets 1-5: upper gymnastics press tech sets 6-10: upper gymnastics pull tech

Weightlifting tech & upper pulling strength + triplet + 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 15:00 (5 sets of each): 3-4 hang squat snatch or hang squat clean 6-8 Australian CTB pull-ups w/a pause

Upper press & single-leg hinge strength + triplet 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 close-grip bench press (12-14″ between hands) 12 steps light/moderate dual DB death march + AMRAP in 8:00: 8 burpees 10 Russian