Snatch & press strength + cal/DP couplet 3 rounds as warm-up: 5 strict pull-ups or 5 scap pull-ups 10 alternating toe touches from plank 10 alternating single-arm DB snatches, light + Every :60 for 15:00 (5 sets of each): 1st: 3 snatch grip deadlifts, 31X1 2nd: 6 L-arm DB floor press, 30X1 3rd: 6 R-arm

Partner row/WB/pull-up 10:00 dynamic mobility work – coach-led + For time w/a partner w/25:00 cap: 50 row calories 50 wall balls 50 pull-ups 50 wall balls 50 row calories 50 wall balls 50 pull-ups 50 wall balls 50 row calories *partners trade out as needed with only 1 working at a time + bis/tris/abs of

Weightlifting strength/tech + hinge/DU/push triplet 3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 2-4 power snatches OR 2-4 power clean to overhead *all reps should be completed within a :30 window + AMRAP in 8:00: 8 power cleans, moderate up to

Skill + easy aerobic work For completion as warm-up: 15m walking lunges 15m toe walk 15m heel walk 5/side quadruped thoracic rotations :30 relaxed hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech (doubles, backward, triples) + 15:00

Thruster/TTB couplet + accessory work 3 rounds as warm-up: :15 hang from bar 5/side single-leg prisoner good mornings 5 air squats w/alternating single-arm reach overhead + AMRAP in 7:00: 3 thrusters, 95/65 or light/moderate DBs 3 toes-bar 6/6 9/9 and so on, adding 3 to each movement… + Every :60 for 15:00: 1st: 8-16 alternating