3 sets as warm-up: 10 light bent-over band pull-aparts 5 prisoner Kang squats + Every 2:30 for 15:00 (6 sets): 3 back squat, 40X1 5-10 bent-over band rows w/pause @ top + For time: 50 toes-to-bar 100 KB goblet alternating reverse lunges 400m run + 5:00-10:00 coach-led mobility

3 rounds as warm-up: 5/side single-leg prisoner good mornings 5-10 scap push-ups + Every :60 for 15:00 (15 sets): 1 power clean to overhead any way, light/moderate + For total reps: :60 push-ups or strict handstand push-ups :60 alternating DB snatches 2:00 rest :60 push-ups or strict handstand push-ups :60 alternating DB hang clean &

10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a partner: 5 CTB pull-ups 10 row calories 15 air squats *partners trade off completed rounds + easy walk cool-down or coach-led mobility

3 rounds as warm-up: :15-:30 relaxed hang from bar 5 pvc passthroughs 5 overhead squats w/pvc pipe or empty bar + Every 3:00 for 15:00 (5 sets): 1 hang snatch pull 3 hang power snatches OR 15:00 to build to a hang power snatch max + AMRAP in 7:00: 35 double-unders or single-unders 14 alternating

For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 15m walking lunge :30 T superman hold :30 slow plank march :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: 60m mixed