Weightlifting + triplet 3 rounds as warm-up: 10 alternating single-arm Russian kettlebell swings 10 alternating toe touches from plank 30 single-unders + Every :90 for 15:00 (10 sets): 1 clean to overhead any way + AMRAP in 10:00: 5 handstand push-ups or burpees 10 calories 20 double-unders 10/20/40 15/30/60 and so on, adding 5/10/20 to

Weightlifting technique + other things 10:00 @ very easy effort: :30 wall sit :30 hollow hold :30 Sorensen hold or Superman hold :30 single-unders + Every :60 for 12:00 (12 sets): 1 jerk balance 1 split jerk + For time/completion: 400m run 400m single-arm Farmer’s walk – switch sides as needed but don’t put it

Partner stuff 10:00 dynamic mobility work – coach-led + AMRAP in 20:00 w/a partner: 600m row 20 thrusters, empty bar 20 toes-to-bar 20 thrusters *trade off all work as desired with only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down

Hinge & press + a real treat of a chipper 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 1 snatch-grip deadlift @ 31X1 1 snatch pull 1 power snatch 2-3 wall walks or 2-6 mat lengths handstand walk

Gymnastics skill & aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :15-:30/side single-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 + AMRAP in 15:00: max hang