3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 1 clean pull 2 power clean singles OR 3 touch-and-go power snatches + For total reps: :60 double-unders :60 rest :60 power cleans @ moderate loads or power snatches @ 135/85 :60 rest

For completion as warm-up: 15m toe walk 15m heel walk 30m bear crawl 30m walking lunge 30 light band good mornings :30 relaxed hang from bar + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech *can sub in :30 double-under practice for one on these

3 rounds as warm-up: 5 push-ups w/alternating toe touch from plank each rep :10-:20 hang from bar 5 air squats w/alternating reach overhead + 6 sets @ sustainable effort : 2:30 of [5-10 toes-to-bar + 20 alternating box step-ups (or reverse lunges) + row/ski/bike calories in remaining time] 2:30 rest + 5:00-10:00 coach-led mobility work

3 rounds as warm-up: 5/side single-leg prisoner good mornings 5-10 scap push-ups + Every :90 for 15:00 (10 sets): 1 power snatch, light/moderate + For time w/12:00 cap: 25 single-arm DB power cleans 25 single-arm DB shoulder-to-overhead 50 calories (your choice!) 25 single-arm DB shoulder-to-overhead 25 single-arm DB power cleans *heavy DB + 5:00-10:00 coach-led

3 sets as warm-up: 10 hollow/arch swings 10 light bent-over band rows 5 air squats w/alternating single-arm reach overhead + Every 2:30 for 15:00 (6 sets): 1 back squat, 40X1 5/side band external rotations + 21-15-9 for time w/10:00 cap: Dual DB/KB front squats Pull-ups OR For time w/10:00 cap: 9-7-5 squat cleans, 205/145 21-15-9