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

Weightlifting tech + WMG intervals + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 air squats w/alternating single-arm reach overhead + Every :90 for 12:00 (8 sets): 1-2 overhead squats or 1-2 hang squat snatches – light/moderate & really solid reps, treat as tech work + 5 sets for

Hinge & press strength + AMRAPs 3 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): 3-2-1-1-1 snatch-grip deadlifts, 31X1 4-6 dual DB Z press + For reps: 5:00 of [3 power cleans + 7 bar-facing burpees (or handstand push-ups]]