3 rounds as warm-up: :20 hang from bar 10 light Russian kettelbell swings 5 goblet squats + Every :90 for 15:00 (5 sets of each): 1st: 1 front squat, 22X1 2nd: 2-3 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible) +

2 rounds as warm-up: :30 relaxed hang from bar 5/side KB suitcase deadlilfts, slow 10 goblet squats + Every :90 for 15:00 (5 sets of each): 1st: 2 halting clean-grip deadlifts (:02 pauses just below the knees on the way up & down) 2nd: 4-8 DB floor presses + For time w/12:00 cap: 25 T

10:00 dynamic mobility work – coach-led + AMRAP in 21:00 w/a partner: 21 air squats 15 calories row/bike/ski 9 pull-ups *partners alternating completed movements + bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 2 snatches OR 2 cleans + AMRAP in 7:00: 7 ground-to-overhead, light up to 75/55 7 bar-facing burpees OR AMRAP in 7:00: 3 power snatches, 95/65 3 bar-facing burpees 6 power snatches 6

For completion as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 15m toe walk 15m heel walk 15m low hip bear crawl 15m high hip bear crawl + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ easy, smooth