Squat & upper pull strength + triplet 3 rounds as warm-up: 4 strict toes-to-bar or hanging knee raises w/a pause @ the top of each 8 push-ups 12 walking lunges + Every 3:00 for 15:00 (5 sets): 3-2-1-1-1 front squats, 40X1 3-2-1-1-1 strict pull-ups – any grip, band-assist or load to ensure challenging but unbroken

Partner out & back 10:00 dynamic mobility work – coach-led + For time w/30:00 cap: 1200m row/ski or 2400m bike erg 45 burpees w/lateral hop over the DB 90 single-arm DB hang clean to overhead 1200m run 90 single-arm DB hang clean to overhead 45 burpees w/lateral hop over the DB 1200m row/ski or 2400m

Squat & upper pull strength + couplets + 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): 3-2-1-1-1 back squats, 40X1 4-6/side DB chainsaw rows + For time w/10:00 cap: 60 wall balls 50 toes-to-bar

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): min 1: upper gymnastics press tech min 2: upper gymnastics pull tech min 3: jump

Hinge & hold strength + WGM repeats + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank + Every 3:00 for 15:00 (5 sets of each): 5-4-3-2-1 clean-grip deadlifts, moderate :10-:30 handstand hold or L-sit or plank + Every 5:00 for 15:00 (3 sets) :60 power clean