3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 3 power snatches OR 3 power cleans + 1 shoulder-to-overhead + 10 rounds for time w/10:00 cap: 3 moderate power cleans 5 bar-facing burpees OR For time w/10:00 cap: 30 ground-to-overhead, 185/135 +

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 effort:

3 rounds as warm-up: 5 prisoner Kang squats 5-10 push-ups 5-10 scap pull-ups + Every :90 for 15:00 (5 sets of each): 1st: 2 snatch-grip deadlift, 31X1 2nd: 6-8 (3-4/side) alternating DB Z presses + For time w/12:00 cap: 30-20-10 handstand push-ups, T hand-release push-ups, or dips (if already proficient 30-30-30 Russian kettlebell swings, moderate

3 sets as warm-up: :20 relaxed hang from bar 10 light Russian kettlebell swings 5 light KB goblet squats + Every :90 for 15:00 (5 sets of each): 1st: 10 alternating barbell front rack reverse lunges 2nd: 5-10 unbroken strict pull-ups (band assist as needed to ensure at least 5) + 4 rounds for time