Squat & upper pull strength + partner chipper 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 12:00 (4 sets): 2 1 & 1/4 back squats 1 strict pronated pull-up – add load or assist as needed to make all sets tough + For time w/a partner: 100 pull-ups

Partner work 10:00 dynamic mobility work – coach-led + For time: 100 single-arm DB snatches, switch sides as desired 200 double-unders 150 calories 1000m run 100 single-arm DB hang clean to overhead, switch sides as desired *partners trade off all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy

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 w/:03 pause in the hole of each (or a couple Sotts presses) + Every 3:00 for 15:00 (5 sets): 3-5 front squats 6-10/side 3-point DB rows +

Gymnastics skill + aerobic things 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 +

Hinge/press intervals + AMRAP + 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 [5 touch-and-go clean-grip deadlifts + max in remaining time strict/kipping handstand push-ups, ring/bar dips, push-ups, handstand walk, or wall walks]