Squat & pull strength + chipper 2 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): 6-8 alternating barbell reverse lunges – your choice overhead/front/back 6-8 dual DB bent-over rows + For time w/10:00 cap: 45 front squats, light/moderate up

Gymnastics tech + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30-: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: 15

Weightlifting + intervals + accessory 2 rounds as warm-up: 10 slow alternating bird dogs 10 slow alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 2:00 for 10:00 (5 sets): 5 ground-to-overheads – your choice full or power c&j or snatch + 5 sets for reps: 2:00 of [12 alternating DB snatches

Squat & pull strength + AMRAP 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups :30 handstand hold or plank + Every 3:00 for 15:00 (5 sets): 3 back squats 3 strict supinated CTB strict pull-ups – weight or band-assist as needed to ensure challenging triples throughout + AMRAP in 12:00: 60 calories

Hinge & SA press strength + ascending couplet 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every :60 for 15:00 (5 sets of each) 1st: 1 power clean 2nd: 3-6 clean-grip deadlifts 3rd: 1-3 wall walks or 6-9 handstand push-ups or 2-6 mat lengths handstand walk *same