Partner things 10:00 dynamic mobility work – coach-led + 2 rounds for time w/30:00 cap: 1200m row 60 alternating box step-ups 200m Farmer’s walk 120 double-unders *trade off all work as desired throughout + bis/tris/abs of choice or easy walk cool-down

Hinge strength & press gymnastics + couplet 3 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): 3 clean pulls from :01 pause just below the knees on the way up (drop & reset between reps) 4-8 dual DB Z

Gymnastics skill + aerobic & carry things 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: 50′

SL/SA squat & pull strength + chipper + accessory 2 rounds as warm-up: 15m forward bear crawl 15m backward bear crawl 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 15:00 (5 sets): 4-6 alternating barbell on back reverse lunges 4-6 alternating bent-over KB or DB rows + For time w/10:00 cap: 800m

Hinge/press intervals + hinge/press sprint chipper 3 rounds as warm-up: 8 alternating single-leg prisoner good mornings 2 wall walks or a bit of handstand walking/holding 2 standing broad jumps – increase effort rep-to-rep & set-to-set + 6 sets: 2:00 of [5-15 solid/perfect push-ups + 5 hang power cleans + calories in remaining time] :60 rest