3 sets as warm-up: :10-:20 relaxed hang from bar 5 air squats w/alternating single-arm reach overhead + Every 2:30 for 15:00 (6 sets): 3 back squats 3-6/side single-arm band face pulls w/pause @ the back + For time w/9:00 cap: 9-8-7-6-5-4-3-2-1 strict pull-ups 2-4-6-8-10-12-14-16-18 alternating front rack reverse lunges, up to 135/85 + 5:00-10:00 coach-led

3 rounds as warm-up: :15-:30 handstand hold or plank 5 prisoner Kang squats + 5:00 pvc/empty/light jerk tech work, just a few reps every :60 + Every :90 for 15:00 (5 sets of each): 1st: 1 clean pull + 1 power clean + 1 hang power clean from just below the knees 2nd: 3-4/side single-arm

10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/partner: 20 med ball squat cleans 200m run or 20 row calories 20 toes-to-bar or 20 sit-ups *partners alternate completed movements throughout + easy walk cool-down or coach-led mobility

2 rounds as warm-up: :30 bent hollow hold 10 alternating toe touches from plank 5/side single-leg prisoner good mornings + Every 3:00 for 15:00 (5 sets): 3 snatch-grip Romanian deadlifts to just below the knees, 4111 accumulate 6-12 perfect push-ups during the rest – solid core/plank throughout @ 20X1 tempo (so about :04/rep), can be

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 *new variation than last week in some way if