Weightlifting complex + hinge/press couplet 3 rounds as warm-up: 10 alternating DB snatches 1-2 slow & controlled wall walks :30 supine plank or table hold + Every 2:30 for 15:00 (6 sets): 1 deadlift 1 power clean 1 shoulder-to-overhead any way + 3 rounds for time w/9:00 cap: 27 Russian kettlebell swings 21 handstand push-ups

Big triplet w/a partner 10:00 dynamic mobility work – coach-led + 3 rounds for time w/a partner and 30:00 cap: 800m run (each partner must run 400m) 60 kettlebell goblet box step-ups, light 40 toes-to-bar or muscle-ups (1 bar = 2 or 1 ring = 3] *each 800m run must be split 400m/400m between the

Hinge & press strength + hinge/press couplets 3 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 3-6 clean-grip deadlifts, 31X1 6-9 dual DB Z press + AMRAP in 8:00: 2 wall walk 4 power cleans, moderate up to 185/125

Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :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: jump rope tech + 15:00 @ moderate

Pull/squat/run intervals + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 air squats w/alternating single-arm reach overhead + Every 6:00 for 30:00 (5 sets): :60 strict pull-ups :60 wall balls 400m run or row/bike/ski equivalent @ light/moderate effort + 3 sets: 16 alternating DB curls 16 V ups OR