Parnter stuff 10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a partner: 15/12 calories 200m run [12 alternating DB snatches + 8 burpees] *partners alternate completed movements throughout + bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet 3 rounds as warm-up: :30 relaxed hang from bar 8 pvc good mornings 8 pvc overhead squats + Every 3:00 for 15:00 (5 sets): 3-2-1-1-1 back squats, 22X1 4-6/side 3-point DB rows, 20X0 + 10-9-8-7-6-5-4-3-2-1 for time w/10:00 cap: Toes-to-bar Front squats, light up to 115/75 from the

Gymnastics skill + aerobic 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: jump

Weightlifting tech + couplets + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 air squats w/alternating single-arm reach overhead + Every :90 for 12:00 (8 sets): 1 power clean + 1 hang power clean from just below the knee *can perform the complex w/snatches again, too *light/moderate loads that

Weightlifting & pull strength + triplet 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 1 squat clean + 2 front squats (or 1 squat snatch + 2 overhead squats) 1 strict pronated pull-up – add load/assistance as needed to make each rep tough be full