Hinge & press strength + triplet 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every 3:00 for 15:00 (5 sets) 3 touch-and-go clean-grip deadlifts 3-5/side single-arm DB Z press + AMRAP in 12:00: 2 wall walks 4 burpees 9 calories 12 Russian kettlebell swings OR AMRAP in

Weightlifting tech + aerobic recovery + accessory 3 rounds as warm-up: :30 bottom of squat hold 3 table hold to L-sit 15 light Russian kettlebell swings + Every :60 for 10:00 (10 sets): 2 hang cleans or hang snatches from just above the knees *light/moderate & crisp + 5 rounds (so 20:00) @ easily sustainable

Partner AMRAP 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a parter: 8 toes-to-bar 5/side single-arm DB thrusters 14/12 row calories *partners alternate completed rounds – harder row than normal, push it and then use your partner’s work time to recover as much as possible… + bis/tris/abs of choice or easy walk cool-down

Weightlifting + couplet 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 3 snatch-grip deadlifts 2 power snatches 1 hang power snatch + For time w/12:00 cap: 3 rounds of [9 deadlifts + 9 bar-facing burpees] 3 rounds of

Gymnastics skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30-:60 relaxed 2-arm hang from bar 500m row, 400m ski erg, or 1000m bike erg + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech