Weightlifting skill + things 10:00 @ very easy effort: :30 wall sit :30 hollow hold :30 Sorensen hold or Superman hold :30 single-unders + Every :60 for 10 sets: 1 tall jerk 1 jerk balance 1 split jerk + For completion w/a partner: 200 calories – your choice bike/row/ski *partner must be hanging from a

Big partner chipper 10:00 dynamic mobility work – coach-led + For time w/30:00 cap: 2 mile run 100 dual DB burpee deadlifts 2000m row *trade off as desired w/only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + AMRAP 3 rounds as warm-up: :10-:20 hollow hold 10 push-ups 5 goblet squat curl to halo + Every 3:00 for 15:00 (5 sets): 3 back squats, 22X1 3 strict pull-ups – weighted or assisted to make each rep as challenging as possible + AMRAP in 6:00: 3 thrusters, tough –

Gymnastics skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 5/side plank rotations :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 + 15:00 @ moderate/sustainable effort: 30m

Single-leg/single-arm + up-and-down chipper 3 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every :60 for 12:00 (4 sets of each): 1st: 3-5 L leg single-arm/single-leg DB crossbody Romanian deadlift, 4011 2nd: 3-5 L leg single-arm/single-leg DB crossbody Romanian deadlift, 4011 3rd: 2-3 wall