3 rounds as warm-up: 5 ring rows or strict pull-ups 5 overhead squats w/band or pvc 5 v-ups Every :90 for 15:00 (5 sets of each): 1st: 2-3 back squats @ 65-75% of best recent singles (same loading as last week), 10X0 – emphasis remains on speed 2nd: 4-6 dual DB bent rows + 12:00

3 rounds as warm-up: 5m slow bear crawl forward 5m slow bear crawl backward 3 pvc Kang squats 3 scap pull-ups Every :60 for 10:00 (10 sets): 1 snatch pull + 1 power snatch + Every 2:00 for 10:00 (5 sets): 6-8 alternating DB floor presses from glute bridge + AMRAP in 5:00: 5 burpees

On a running 60:00 clock: @ 05: 10:00 very easy of 2/side light & slow Turkish get-ups + 4 strict pull-ups/ring rows + :30 bent-hollow hold or rock @ 20: every :60 for 10 sets: 1 push jerk + 1 split jerk w/very light loads (empty bar is good!) @ 35: 10:00 w/a partner of

Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner: 5 CTB pull-ups 10 sit-ups 15 air squats *partners alternating completed rounds + 3-5 sets not for time: 10/side single-arm band press downs 10/side single-arm DB curls 10/side single-arm DB/KB shrugs Post result to comments.

3 sets as warm-up: 5 scap pull-ups 5 prisoner Kang squats 1 wall walk Every 3:00 for 15:00 (5 sets): 1 power clean 1 split jerk 1 power clean *moderate loading w/emphasis on sound jerk technique, if everything feels and looks great you can build to a tough final set + 21-15-9 for time w/9:00