Skill + easy aerobic movement For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 10 air squats w/alternating single–arm reach overhead) 10-20 hollow arch swings (baby kips) 3/direction hollow arch rolls + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd:

Squat/pull-up/cyclical repeats + accessory work 3 rounds as warm-up: :30 hang from bar 3/side side lying windmills 6 prisoner Kang squats + 5:00-10:00 movement prep + For load every 4:00 for 24:00 (6 sets): 3 squat clean or snatch singles – drop & reset after each 6-9 pull-ups or 3-6 muscle-ups (ring or bar) 200m

Hinge & unilateral strength + mixed modal 3 rounds as warm-up: 5 hanging knee raises w/short pause @ top 5 slow push-ups 5 slow prisoner good mornings + Every :90 for 15:00 (5 sets of each): 1st: 4-5 barbell shoulder presses, 11X1 2nd: 8-10 alternating dual DB crossbody Romanian deadlifts, slow & controlled + 10:00

Back squat & pull strength + cal/squat/abs 2 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 20 walking lunge steps + Every 3:00 for 15:00 (5 sets): 3 back squats, 22X1 3 strict supinated pull-ups – weight/assist as needed for solid reps throughout + AMRAP in 10:00: 60 calories or 800m run 50 empty

Partner row/triplet 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 500m row or 500m ski erg or 1000m bike erg 2 rounds of [10 burpees + 20 Russian kettlebell swings + 40 double-unders] *partners trade off all work as desired + bis/tris/abs of choice or easy walk cool-down