Tests 1/2:
lift & pull
+
Test 3:
Karen w/a buy-in
+
Test 4:
row & clean

Pre-comp full-body + sprint

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders or pogo jumps
+
Every 3:00 for 12:00 (4 sets):
3 back squats, 20X1
6/side heavy 3-point DB rows
+
Every 3:00 for 12:00 (4 sets):
3 cleang-grip deadlifts, moderate & smooth
6 dual DB Z press
+
For time:
24 alternating DB snatches
20/16 calories
+
5:00-10:00 coach-led mobility

Gymnastics skill + breathing/hang/move

For completion as warm-up:
20 alternating 90/90 sit
20 alternating unweighted windmills
:60 relaxed hang from the bar or :10-:20/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :30 hollow hold or :10-:30 L-sit – any variation
+
20:00 @ sustainable effort:
200m row or equivalent run/row/bike/ski
:40 hang from bar
6 odd object get-ups – pick a wall ball, sandbag, or plate and go from lying on ground to standing w/object at/on shoulder and back down without letting the object touch the ground
+
5:00-10:00 coach-led mobility

Hinge & isometric shoulder strength + ascending hip/jump couplet + accessory

3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5 snatch-grip deadlifts, 21X1
:15-:30 handstand hold or a little handstand walking
+
AMRAP in 7:00:
1 power clean, moderate up to 205/145
7 double-unders
2/14
3/21
and so on, adding 1 rep to the cleans & 7 reps to the double-unders…
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work