Weightlifting tech + aerobic 3 rounds @ easy effort: 4 alternating slow Turkish get-up + windmill :30 superman + Every :90 for 15:00 (10 sets): 1 tall snatch 1 overhead squat + 15:00 @ continuous pace/effort: 15 calories – your choice bike/row/ski 12 V ups 9 Russian kettlebell swings + bis/tris!

Partner things 10:00 dynamic mobility work – coach-led + 2 rounds for time w/30:00 cap: 1200m row 60 alternating box step-ups 200m Farmer’s walk 120 double-unders *trade off all work as desired throughout + bis/tris/abs of choice or easy walk cool-down

Hinge strength & press gymnastics + couplet 3 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 3 clean pulls from :01 pause just below the knees on the way up (drop & reset between reps) 4-8 dual DB Z

Gymnastics skill + aerobic & carry things For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :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 tech 3rd: jump rope tech + 15:00 @ moderate effort: 50′

SL/SA squat & pull strength + chipper + accessory 2 rounds as warm-up: 15m forward bear crawl 15m backward bear crawl 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 15:00 (5 sets): 4-6 alternating barbell on back reverse lunges 4-6 alternating bent-over KB or DB rows + For time w/10:00 cap: 800m