1 round as warm-up: 5 prisoner Kang squats :30 relaxed hang from bar 10 air squats w/alternating reach overhead 5 slow v ups or :30 hollow rock + 2 rounds @ sustainable effort – should be even output across both rounds without dying: 4:00 of [400m run + max reps in remaining time of 12

3 rounds as warm-up: :15-:30 handstand hold or plank 5 prisoner Kang squats + Every 3:00 for 15:00 (5 sets): 1 back squat, 40X1 1 back squat, 22X1 1 back squat 8-12 band face pulls w/pause @ the back + AMRAP in 8:00: 8 alternating DB rows from plank or 8 strict pull-ups 8 row,

2 sets as warm-up: :20 relaxed hang from bar 10 alternating toe touches from plank 5 prisoner good mornings + Every :90 for 15:00 (5 sets of each): 1st: 1 clean-grip deadlift + 1 clean pull + 1 power clean 2nd: 5-10 scap push-ups OR take 15:00 to build to a moderate power clean &

10:00 dynamic mobility work – coach-led + 12 rounds for reps w/a partner: 2:00 of [run to 2nd pole & back + 12 alternating DB box step-ups + max CTB pull-ups in remaining time] *partners alternate rounds, so each completes six 2-minute intervals *if not CTBs, go chin-over-bar… if no chin-over-bar, go Australian CTB +

2 sets as warm-up: :30 bent hollow hold 12 alternating toe touches from plank 6/side single-leg prisoner good mornings + Every 3:00 for 15:00 (5 sets): 3 clean-grip Romanian deadlifts, 3011 accumulate 6-12 perfect push-ups during the rest – solid core/plank throughout @ 20X1 tempo (so about :04/rep), can be from knees or w/hands on