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 power clean or snatch 1 hang power clean or snatch from anywhere below the knees 1 hang power clean or snatch from anywhere above the knees + 5 rounds for time w/10:00

For completion as warm-up: 20 pvc or band passthroughs 15m toe walk 15m heel walk 15m low hip bear crawl 15m high hip bear crawl 30m walking lunge + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ very easy effort: 20 backward

3 rounds as warm-up: 5 push-ups w/alternating toe touch from plank each rep 5 air squats w/alternating reach overhead :10-:20 hang from bar + Every 3:00 for 30:00 (10 sets): 8 wall balls 4 toes-to-bar, as strict as possible 200m run or equivalent row/bike/ski OR 200m run or equivalent row/bike/ski 3 barbell thrusters 6 strict

2 sets as warm-up: :30 handstand hold or plank :20 hang or hollow/arch swings 5/side single-leg prisoner good mornings + Every :90 for 15:00 (5 sets of each): 1st: 2 snatch-grip deadlifts, 3131 2nd: 4-6 DB Z presses w/pause @ top + 3 rounds for time w/10:00 cap: 5 wall walks 10 power cleans, moderate/tough

3 rounds as warm-up: 5 prisoner Kang squats 5-10 push-ups 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 1 back squat, 20X1 3/side DB external rotations, 3030 + 5 rounds for time w/10:00 cap: 8 pull-ups or CTB pull-ups 16 alternating reverse lunges 32 double-unders or 64 single-unders + 5:00-10:00 coach-led mobility