Gymnastics skill + aerobic For completion as warm-up: 400m run, 500m row, 400m ski erg, or 1000m bike erg 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30-:60 relaxed 2-arm hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull

Squat tech/strength + intervals + 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): 1 snatch balance 1 overhead squat + 4 sets for total calories: 3:00 of [15 pull-ups (CTB if proficient) + 21 wall balls

Hinge & press strength + couplets 3 rounds as warm-up: 10 prisoner walking lunges 5 slow scap push-ups 5 scap pull-ups + Every 3:00 for 15:00 (5 sets): 1 snatch-grip deadlift, 31X1 4-6 dual DB bench press or floor press + For time w/10:00 cap: 3 rounds of [9 power snatches/cleans up to 115/75 +

Squat & upper pull strength + chipper 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups 2 wall walks or 2 mat lengths handstand walk + Every 3:00 for 15:00 (5 sets): 1 front squat 3 strict pronated pull-ups – weighted or assisted as needed + For time w/10:00 cap: 400m run 20

Weightlifting tech + aerobic recovery 3 rounds as warm-up: :30 bottom of squat hold :30 table hold 15 light Russian kettlebell swings + Every :90 for 12:00 (8 sets): 1 tall clean or tall snatch 1 hang clean or hang snatch from mid-thigh 1 hang clean or hang snatch from just above the knees *moderate