Weightlifting tech + other things 3 rounds @ easy effort: 4 alternating slow Turkish get-up + windmill :30 superman + Every :60 for 15:00 (15 sets): 1 split jerk + 15:00 @ continuous pace/effort: 20 calories – your choice bike/row/ski 20 hollow rocks 20 glute bridges + bis/tris!

Partner AMRAPs 10:00 dynamic mobility work – coach-led + For reps w/a parter: 12:00 of [6 CTB pull-ups + 12 wall balls] 4:00 rest 12:00 of [12/8 row calories + 24 double-unders] *partners trade off completed rounds of each couplet + bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + couplet 3 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 1 snatch-grip deadlift, moderate/tough & solid 1-2 wall walks or 1-4 mat lengths handstand walk or :10-:20 handstand hold + 21-15-9 for time w/7:00

Gymnastics skill + aerobic 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: :60 med ball or

Squat & pull strength + AMRAP + 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 3:00 for 15:00 (5 sets): 3 back squats, 30X1 6 dual KB or DB bent-over rows + AMRAP in 10:00: 5 toes-to-bar 5 dual