Squat & upper pull strength + couplet 3 rounds as warm-up: 3 burpee pull-ups 9 pvc overhead squats + Every 3:00 for 15:00 (5 sets of each): 5-4-3-2-1 front squats, 20X1 3-2-1-1-1 strict supinated pull-ups – band-assist or load as needed to make 5 unbroken challenging + AMRAP in 8:00: 8 dual DB or sand

Upper press & single-leg hinge strength + chipper 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + Every 3:00 for 15:00 (5 sets of each): 4-6 close-grip bench press (12-14″ between hands) 6-8/side single-leg DB/KB Romanian deadlifts, 3011 + For time w/10:00 cap: 15 burpees 30 calories

25.2!

Pre-Open full body strength + sprint For completion as as warm-up: 12 air squats 12 single- or double-unders 12 scap pull-ups 9 thrusters, pvc or empty bar 9 single- or double-unders 9 toes-to-bar 6 thrusters, pvc or empty bar 6 single- or double-unders 6 pull-ups (CTB pull-ups if possible) + Every :90 for 12:00 (4

Gymnastics skill + aerobic/carries/crawls/holds 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