10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/partner: 300m run 250m row or ski erg 20 single-arm DB power cleans, moderate/tough *partners trade off completed movements + easy walk cool-down or coach-led mobility

2 rounds as warm-up: 10 alternating toe touches from plank 10 overhead squats w/pvc pipe or empty bar 5 scap pull-ups + Every 2:30 for 15:00 (6 sets): 3 front squats, 22X1 3-6 strict pull-ups OR 1 squat clean 1 hang squat clean 1 front squat 3-6 strict CTB pull-ups + For time: 50 single-arm

For completion as warm-up: 15m toe walk 15m heel walk 15m crab walk 15m duck walk :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: 600m row

3 rounds as warm-up: :15 hang from bar 5 air squats w/alternating reach overhead + 10:00 to build to a shoulder press max + 3 rounds @ increasing effort w/15:00 cap: 400m run 21 kettlebell swings 12 burpees + 5:00-10:00 coach-led mobility work notes: goal is to negative split the triplet (faster each round) –

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): 1 back squat, build to a tough final single :05-:20 chin-over-bar hold (CTB hold if those are easy) + For time w/7:00 cap: 9-8-7-6-5-4-3-2-1 toes-to-bar 2-4-6-8-10-12-14-16-18 wall balls OR AMRAP in 7:00: