3 sets as warm-up: :15 relaxed hang from bar 5 air squats w/alternating single-arm reach overhead + Every 2:30 for 15:00 (6 sets): 2 back squats :05-:15 chin-over-bar hold (chalk-less CTB hold if those are easy) + 12-10-8-6-4-2 for time w/10:00 cap: Alternating DB rows from plank Alternating DB reverse lunges, DBs @ shoulders +

10:00 dynamic mobility work – coach-led + 5:00-10:00 ground-to-overhead prep + AMRAP in 20:00 w/partner: 200m run 5 barbell ground-to-overhead any way – you pick the load, same for both partners, goal is most total weight lifted (rounds x 5 x load used) *partners alternate completed rounds + easy walk cool-down or coach-led mobility

3 rounds as warm-up: :20 relaxed hang 10 alternating toe touches from plank 5 overhead squats w/pvc pipe or empty bar + Every 3:00 for 15:00 (5 sets of each): 3-3-3-3-3 front squats 6 light bent-over band pull-aparts w/pause @ the back + AMRAP in 8:00: 4 pull-ups 8 wall balls 4 toes-to-bar 8 wall

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk :30 relaxed hang from bar + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ easy effort: 200m row or 200m

3 rounds as warm-up: 3 prisoner Kang squats 10 alternating toe touches from plank 5 air squats w/alternating reach overhead + 5:00 prep for row/burpee + For times on a running clock: @ 00:00: 15 wall walks or 192′ handstand walk (4 x 4 mat lengths out & 4 mat lengths back), 5:00 cap either