Squat & upper pull strength + couplet 3 rounds as warm-up: :30 relaxed hang from bar or 5 strict pull-ups 10 pvc good mornings 5 pvc overhead squats + Every 3:00 for 15:00 (5 sets): 3 front squats 6-9/side 3-point DB rows or single-arm ring rows + 21-15-9 for time w/9:00 cap: Single-arm DB thrusters,

Gymnastics skill + aerobic/carries/crawls/holds For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :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 @ easily sustainable effort: 50′ bear

WGM intervals + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 10 Russian kettlebell swings + Every 5:00 for 30:00 (6 sets): 3 power snatches – can be touch-and-go or singles 3 wall walks or 3-6 mat lengths handstand walk 300m run or equivalent rows/ski/bike if

Squat & upper pull strength/endurance + AMRAP 3 rounds as warm-up: 4 pull-ups 6 push-ups 8 air squats + Every 3:00 for 15:00 (5 sets): 3-3-3-3-3 back squats 1 strict pronated pull-up – weight or use band assistance as needed to ensure 4 unbroken, tough reps + AMRAP in 10:00: 5 toes-to-bar 10 dual DB

Weightlifting strength + chipper 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + 15:00 to build to a tough/max set: 1 clean 1 shoulder-to-overhead 1 clean *can drop & reset after the s2o + For time w/12:00 cap: 45 dual DB hang clean to overhead 135 double-unders