Gymnastics skill + CP aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :60 relaxed 2-arm 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 + 15:00 @ moderate effort: 5 V ups

SL/SA squat & pull strength + AMRAP + accessory 2 rounds as warm-up: 15m forward bear crawl 15m backward bear crawl 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 12:00 (4 sets): 4-6/side DB rear foot elevated split squat 4-6/side 3-point DB rows + AMRAP in 8:00: 5 burpees 50′ Farmer’s walk

Post-Murph easy-ish hinge/press EMOM 3 rounds as warm-up: 8 alternating single-leg prisoner good mornings 4 table hold to L-sits 2 standing broad jumps – increase effort rep-to-rep & set-to-set + Every :60 for 32:00 (8 sets of each): 1st: 1-5 mat lengths handstand walk or 1-3 wall walks 2nd: 3 touch-and-go deadlifts, moderate 3rd: 12/9

Murph

Weightlifting tech + aerobic 3 rounds @ easy effort: 4 alternating slow Turkish get-up + windmill :30 superman + Every :90 for 15:00 (10 sets): 1 tall snatch 1 overhead squat + 15:00 @ continuous pace/effort: 15 calories – your choice bike/row/ski 12 V ups 9 Russian kettlebell swings + bis/tris!