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

Hinge & hold strength + run/press/hinge 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): 2 touch-and-go clean-grip deadlifts, moderate :10-:30 handstand hold or L-sit + Every 5:00 for 15:00 (3 sets) 400m run 6 wall

Weightlifting + choose your own adventure 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + 15:00 to build to a challenging squat snatch single OR overhead squat triple + For time w/12:00 cap: 50 toes-to-bar or 20 bar muscle-ups 100 single-arm DB overhead walking lunges *partition as

Upper press & single-leg hinge + 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 push press 6/side single-arm single-leg crossbody DB Romanian deadlifts, nice & slow + For time w/15:00 cap: 45 Russian kettlebell swings 45

Run, couplet, run! 10:00 dynamic mobility work – coach-led + For time w/30:00 cap: 1 mile run 10 rounds of [10 pull-ups + 20 wall balls] 1 mile run *partners trade off all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk cool-down