Walk/hinge 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 + a few minutes to prep for what follows + 7:00 @ 80-90% effort – emphasis on quality movement throughout, particularly on the WWs: 3 wall walks 3 heavy Russian

Snatch strength + pull/SL/DU EMOM 3 rounds as warm-up: 5/side light windmills 5 scap push-ups :10-:20 relaxed hang from bar + Every 3:00 for 15:00 (6 sets): 3-6 overhead squats – from the ground or out of the rack 3-6 scap pull-ups + Every :60 for 15:00 (5 sets of each): 1st: 6-12 pull-ups –

Weightlifting + barbell/burpee/calorie triplet 3 rounds as warm-up: :20 hang from bar 5/side single-leg prisoner good mornings 5 air squats w/alternating single-arm reach overhead + 10:00 to build to a challenging hang power clean or hang power snatch double + 15:00 @ tough but sustainable effort: 5 ground-to-overhead any way (clean & jerk or snatch),

Pull/thruster/row intervals 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 8 toes-to-bar 5/side single-arm DB thrusters 14 row calories *partners trade off completed fulll rounds + bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + push/pull/DU triplet 3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 3:00 for 15:00 (5 sets): 3-6 power snatches OR 3-6 power clean & jerks *all reps should be completed within a :30 window + AMRAP in 9:00: 12 strict handstand push-ups 24 alternating