Hinge & press strength + AMRAPs 2 rounds as warm-up: 10 light alternating hang DB snatches 5-10 push-ups :30 supine plank or table hold + Every 3:00 for 15:00 (5 sets): 5 clean-grip Romanian deadlifts, 3111 – slight bend in knees, hinge until bar is just below the knees, return to standing tall 5 dual

Weightlifting tech + aerobic 3 rounds for completion @ easy effort: 20 single-unders 4 alternating slow Turkish get-up + windmill + Every :90 for 15:00 (10 sets): 1 snatch balance 1 overhead squat + 15:00 @ sustainable pace/effort: 16 calories – your choice bike/row/ski 12 alternating single-arm DB hang snatch, light 8 wall balls +

Partner AMRAP 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 8 toes-to-bar 12 alternating goblet box step-ups 200m run *partners alternate completed movements + bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet 3 rounds as warm-up: 7 pvc passthroughs 7 pvc good mornings 7 pvc squats – back or overhead + Every 2:00 for 14:00 (7 sets): 2-3 power clean or power snatch singles a few dips or :10-:30 top of dip support – your choice rings or bar again +

Gymnastics skill + aerobic 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 12:00 (6 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 18:00