Squat & upper pull maxes + run chipper 3 rounds as warm-up: 3 burpee pull-ups 9 pvc overhead squats + On a 15:00 clock: build to a front squat max & strict weighted pull-up max + For time w/10:00 cap: 21 toes-to-bar 400m run 15 toes-to-bar 400m run 9 toes-to-bar + 5:00-10:00 coach-led mobility

25.3!!!!!!

Pre-Open full-body strength + sprint-ish For completion as warm-up: 1 wall walk 7 deadlifts 1 wall walk 7 cleans 1 wall walk 7 snatches 1 wall walk 250m row *empty bar for everything + Every :90 for 12:00 (4 sets of each): 1st: 5-4-3-2 back squats 2nd: 5-10/side 3-point DB rows or pronated to supinated

Gymnastics skill + aerobic/crawls/carries For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 15m crab walk 15m walking lunge or duck walk :60 relaxed hang from bar + Every :60 for 15:00 (15 sets total, 5 sets of each): sets 1-5: upper gymnastics press tech sets 6-10: upper gymnastics pull tech

3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank + Every 3:00 for 15:00 (5 sets of each): 3-5 light/moderate touch-and-go deadlifts :10-:30 handstand hold or L-sit accumulation + Every 5:00 for 15:00 (3 sets): :60 power clean or power snatch singles :60 handstand push-ups, dips, or T