Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :60 relaxed 2-arm hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 3 sets: :60 supine plank :60 med ball

Squat & pull strength + triplet + accessory 2 rounds as warm-up: 10 slow alternating bird dogs 10 slow alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 15:00 (5 sets): 5 back squat, 22X1 5 dual KB or DB bent-over rows + AMRAP in 10:00: 10 pull-ups or 5

Hinge/press EMOM + sprint chipper 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every :60 for 24:00 (6 sets of each): 1st: 2 deadlifts – touch-and-go if smooth, otherwise re-set between 2nd: :30 bike/row/ski easy 3rd: 6-12 strict handstand push-ups or T hand-release push-ups or 1-3 mat

Squat & pull strength + AMRAP 3 rounds as warm-up: 5 scap pull-ups 4 goblet squat curl to halo 3 table hold to L-sits + Every :90 for 15:00 (5 sets of each) 1st: 3-2-1-1-1 squat clean singles 2nd: 2 weighted strict pronated pull-ups + AMRAP in 9:00: 9 toes-to-bar 12 dual DB walking lunges,

10:00 dynamic mobility work – coach-led + For reps w/a parter: 12:00 of [6 deadlifts + 9 bar-facing burpees] 4:00 rest 12:00 of [12/9 calories + 36 double-unders] *partners trade off completed rounds of each couplet + bis/tris/abs of choice or easy walk cool-down