3 rounds as warm-up: 5 ring rows or strict pull-ups 5 band or pvc overhead squats, slow & controlled :10-:15/side plank Every :90 for 15:00 (4 sets of each): 1st: 6-8 alternating front rack reverse lunges 2nd: :15-:30 relaxed hang from bar + 12:00 @ 85% effort – sustainable!: 12 calories – your choice 12

3 rounds easy: 3 slow & controlled inchworms 6 PVC good mornings, 3110 30 single-unders Every :60 for 10:00 (10 sets): 1 halting snatch-grip deadlift w/:01 pause just below the knees on the way up & down each rep + 1 snatch pull (reset on the ground between the SGDL & the pull) + 4

3 rounds as warm-up: 5m slow bear crawl forward 5m slow bear crawl backward 5 pvc or light band overhead squats 5 strict pull-ups or tough ring rows Every :60 for 10:00 (10 sets): 2 back squats, 55-65% of best single (so a bit heavier than last week, though emphasis remains on solid positions and

On a running 60:00 clock: @ 05: 10:00 veeeeeery easy of 40 single-unders + 10 calories (your choice) + 5/side light & slow windmills @ 20: every :60 for 10 sets: 1 empty bar hang snatch – emphasis on solid hang position, hip extension, and catch mechanics (in that order) @ 35: 10:00 @ high

Dynamic mobility work – coach-led For load/reps in teams of 2: 12:00 to build to a tough power clean single (1 bar/pair, starts empty, help each other load) 4:00 rest – load bar to working weight 12:00 of (3 power cleans up to 135/85 + 6 push-ups + 12/9 calories) – partners alternating completed rounds