2 rounds as warm-up: 5 prisoner Kang squats :20 relaxed hang from bar 5 air squats w/alternating reach overhead :20 hollow rock + 5:00 prep for pull/squat/run + For times on a running clock, each w/a 5:00 cap: @ 00:00: 50 pull-ups or 50 CTB pull-ups or 25 bar muscle-ups @ 10:00: 100 wall balls

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-grip deadlift + 1 hang clean pull from just below the knees + 1 hang power clean 2nd: 3-5/side

3 sets as warm-up: :10-:20 relaxed hang from bar 5 air squats w/alternating single-arm reach overhead :10-:20 handstand hold + Every 2:30 for 15:00 (6 sets): 1 1&1/4 back squat 2 back squats 6/side single-arm band face pulls w/pause @ the back + For time w/10:00 cap: 20 alternating DB reverse lunges (DBs held anywhere)

10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/partner: 20 T hand-release push-ups OR 20 handstand push-ups 20 alternating DB hang clean & jerks 200m run or 20 row calories *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 prisoner Kang squats + Every :90 for 15:00 (5 sets of each): 1st: 2-2-1-1-1 front squats, build to a tough but solid final rep 2nd: 7-10 controlled band pull-aparts w/pause @ the back + 3 rounds for reps: :60 toes-to-bar