Squat & pull strength + AMRAP 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 back squats, 40X1 4-6 bent-over dual DB rows + AMRAP in 10:00: 5 pull-ups 10 single-arm DB overhead walking lunges 20 double-unders OR

Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :15-:30/side single-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 or pistol progressions + 15:00 @ sustainable

Hinge strength + AMRAPs + accessory 2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 2:00 for 10:00 (5 sets): 2-2-1-1-1 power snatches or power cleans + 3 sets for reps: :90 strict handstand push-ups or T hand-release push-ups :90 box jump-overs w/step-down

Squat strength + triplet 3 rounds as warm-up: 10 alternating toe touches from plank 10 hollow-arch swings (baby kips) 10 air squats + Every 2:00 for 10:00: 5-4-3-2-1 front squats, 20X1 + 2 rounds for time w/15:00 cap: 20 dual DB squat cleans 25 toes-to-bar 60/45 calories or 600m run OR For time w/15:00 cap: