Snatch/clean tech + push/jump/sprint EMOM 3 rounds as warm-up: 5/side light windmills :15/side plank :10-:20 relaxed hang from bar + Every 3:00 for 15:00 (6 sets): 3-6 hang power snatches or hang power cleans 6-9 scap push-ups + Every :60 for 15:00 (5 sets of each): 1st: 6-12 handstand push-ups or 2-3 wall walks 2nd:

Overhead squat + squat/pull/burpee triplet 3 rounds as warm-up: 5 air squats w/alternating single-arm reach overhead 5 scap pull-ups 10 alternating toe touches from plank + 12:00 to build to a challenging overhead squat double + 12:00 @ high but sustainable effort: 4 front squats (from the ground), up to 135/95 or moderate dual DBs

Cal/burpee/snatch 10:00 dynamic mobility work – coach-led + For time w/a partner w/25:00 cap: 75 calories – your choice 50 burpees 100 alternating DB snatches 50 burpees 100 alternating DB snatches 50 burpees 75 calories *partners trade out as needed with only 1 working at a time + bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + pull/squat/DU 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 squat snatches OR 2-4 squat clean & jerks *all reps should be completed within a :30 window + AMRAP in 10:00: 7 muscle-ups or 21 toes-to-bar 49

Skill + easy aerobic For completion as warm-up: 15m bear crawl forward 15m bear crawl backward 15m crab walk 15m walking lunges 15m toe walk 15m heel walk :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