Hinge & press strength + couplet 3 rounds as warm-up: 6 pvc passthroughs 8 pvc good mornings 10 pvc squats – any variation + Every 3:00 for 15:00 (5 sets): 3 snatch-grip deadlifts, 31X1 2-3 wall walks or 2-3 mat lengths handstanding walk or 3-9 strict handstand push-ups or 3-12 kipping handstand push-ups + For

Gymnastics skills + aerobic/carries/crawls 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 :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 20:00

Weightlifting + chipper + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 3 standing broad jumps – sub-maximal w/soft landing + 5 sets: :60 of [3 front squats or overhead squats from the ground + max in remaining time pull-ups, CTB pull-ups, toes-to-bar, or muscle-ups] 2:00

3 rounds as warm-up: 10 alternating dead bugs 25′ bear craw 25′ prisoner walking lunges + 15:00 to build to a tough (max?) set of 1 clean-grip deadlift + 1 power clean + 1 shoulder-to-overhead + For time w/12:00 cap: 24 deadlifts, moderate up to 255/155 8 wall walks or 12 mat lengths handstand walk

Squat & upper pull strength + interval AMRAPs 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 5 1 & 1/4 back squats 3 strict pronated pull-ups – add load or assist as needed to make all sets tough + 3 sets for reps: 3:00 of