Gymnastics skill + aerobic/crawls/carries 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): min 1: upper gymnastics press tech min 2: upper gymnastics pull tech min 3: jump

Weightlifting tech & upper pulling strength + triplet + accessory 3 rounds as warm-up: 5 table hold to L-sit 5 pvc overhead squats + Every 3:00 for 15:00 (5 sets of each): 5-4-3-2-1 hang squat snatches or hang squat cleans 5-10 dual DB bent-over rows or ring rows or alternating CTB pull-ups + Every 5:00

Hinge & gymnastics press strength + intervals 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): 3 snatch-grip deadlifts, 31X1 – get in 5-10 solid push-ups or dips after each set + 5 sets for total reps/calories: :60 DB hang clean

Squat & upper pull strength + triplet 3 rounds as warm-up: 3 strict toes-to-bar or hanging knee raises w/a pause at the top of each 6 push-ups 12 walking lunges + Every 3:00 for 15:00 (5 sets): 3 front squats, 40X1 2 strict pull-ups – any grip, band-assist or load to ensure challenging but unbroken

Partner things! 10:00 dynamic mobility work – coach-led + For time w/30:00 cap: 1 mile run or 4000m bike erg or 3 mile Echo Bike or 2000m row or 2000m ski erg 10 rounds of [10 bar-facing burpees + 10 deadlifts up to 155/105] 1 mile run or equivalent *partners trade off all work as