Weightlifting tech + other things 2 rounds for completion @ easy effort: :30 relaxed hang from bar 30 single-unders 6 alternating Turkish get-ups + Every :90 for 12:00 (8 sets): 3 snatch balance w/pause in hole + 15:00 @ sustainable pace/effort: 15 calories – your choice bike/row/ski 15 Russian kettlebell swings 15 hand-release push-ups 15

Partner stuff… And Jake’s wedding! 10:00 dynamic mobility work – coach-led + AMRAP in 27:00 w/a partner: 900m row 27 toes-to-bar or V ups 18 dual DB squats 18 dual DB walking lunges *partners split all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + ascending couplet options 3 rounds as warm-up: 6 pvc passthroughs 6 pvc good mornings 6 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 3 snatch-grip deadlifts w/a :01 pause just below the knees on the way up & :03 descent :30 plank, handstand hold, or

Gymnastics skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk :60 relaxed hang from bar :30 handstand hold or :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd:

Weightlifting & scap strength + couplets + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 goblet squat curl to halo + Every 2:30 for 15:00 (6 sets): 1 overhead squat :10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold + For total time: 21 pull-ups