Gymnastics skill + aerobic/carries 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 :30 handstand hold or :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump

SL & scap strength + couplet + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 goblet squat curl to halo + Every 2:30 for 15:00 (6 sets): 12 steps dual DB or sand bag or med ball (held any way) walking lunges :10-:30 active hang from bar (top of

Hinge & press strength + couplet 3 rounds as warm-up: 10 alternating toe touches from plank 10 alternating single-arm Russian kettlebell swings :30 supine plank or table hold + Every 3:00 for 15:00 (5 sets): 8 clean-grip Romanian deadlifts, light & controlled (something like 3011) 4-8 light bench press – your choice barbell, dual DBs,

Squat & upper pull strength + AMRAP 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 2:30 for 15:00 (6 sets): 3 front squats 3 strict pronated CTB pull-ups – band-assist or load as needed to make 3 tough but unbroken each set + AMRAP in 12:00: 9 toes-to-bar 15 wall

Weightlifting tech + aerobic stuff 3 rounds easy: 5 pvc passthroughs 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every :90 for 15:00 (10 sets): 1 hang squat clean 1 split jerk *light loads w/continued emphasis on improving jerk tech + AMRAP in 15:00: 15 row or ski