Upper press & single-leg hinge + triplet 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + Every 3:00 for 15:00 (5 sets of each): 5 push press 5/side single-arm single-leg crossbody DB Romanian deadlifts, nice & slow + 2 rounds for time w/10:00 cap: 25 Russian kettlebell

SL/SA strength + triplet + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 3 standing broad jumps – sub-maximal w/soft landing + Every 3:00 for 12:00 (4 sets): 4-5/side rear foot elevated split squats, 30X0 4-5/side 3-point DB rows, 10X0 + AMRAP in 10:00: 400′ shuttle

Murph!

Hinge & press strength + AMRAP triplet 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 alternating single-arm Russian kettlebell swings + Every 3:00 for 15:00 (5 sets): 3-3-3-3-3 clean-grip deadlift 2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups (strict or kipping) + AMRAP in 10:00:

Gymnastics skill + carries/crawls/aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m inch worms 15m crab walk :60 relaxed hang from bar :30 handstand hold or :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump