Weightlifting strength + chipper 3 rounds as warm-up: 4 pull-ups 8 push-ups 12 air squats + Every :90 for 15:00 (10 sets): 1 squat clean + 1 front squat + For time w/12:00 cap: 24 wall balls 24 pull-ups 24 wall balls 144 double-unders 24 wall balls 24 pull-ups 24 wall balls + 5:00-10:00 coach-led

Partner things 10:00 dynamic mobility work – coach-led + For time w/a partner w/24:00 cap: 240 calories – your choice row/bike/ski *begin every 3:00 (including the start) w/16 deadlifts @ 155/105 + 12 bar-facing burpees] *partners trade off all work as desired with only 1 working at a time + bis/tris/abs of choice or easy

Squat & upper pull strength + couplet 3 rounds as warm-up: :30 relaxed hang from bar or 5 strict pull-ups 10 pvc good mornings 5 pvc overhead squats + Every 3:00 for 15:00 (5 sets): 5-4-3-2-1 front squats 3-6/side 3-point DB rows or single-arm ring rows + 3 rounds for time w/9:00 cap: 21 dual

Gymnastics skill + aerobic/crawls/carries For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :60 relaxed hang from bar :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 20:00 @ easily sustainable effort: 100′ bear

WGM intervals + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 10 Russian kettlebell swings + Every 5:00 for 30:00 (6 sets): 5 power snatches – ideally challenging (but solid) touch-and-go sets 10 bar-facing burpees or handstand push-ups 400m row or equivalent ski/bike/run *goal is to