2 rounds as warm-up: 5-10 scap push-ups :30 relaxed hang from bar 5/side single-leg prisoner good mornings, 3030 30 single-unders 10:00 ground-to-overhead prep + For time w/a partner w/10:00 cap: 60 ground-to-overhead any way (snatch or clean & jerk), moderate up to 155/105 + Every :60 for 15:00 (5 sets of each): 1st: 5 L-leg

3 rounds as warm-up: 5-10m slow crawl forward 5-10m slow crawl backward 5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too 10 prisoner air squats – last 5 1&1/4 Every 2:00 for 5 sets: 1 1&1/4 back squat – moderate & perfect for all sets/reps, final 1-2

3 rounds easy: 5 light band passthroughs 10 band pull-aparts 5 prisoner Kang squats 2 inchworms Every :90 for 15:00 (5 sets of each): 1st: 3 halting snatch-grip deadlifts w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go) 2nd: 3-6 dual DB Z