Weightlifting strength + pull/cal couplet 3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 3:00 for 15:00 (6 sets): 3-5 overhead squats OR 3-5 front squats *can be from ground or out of rack, full snatch/clean counts as first rep + AMRAP in 10:00: 10 toes-to-bar 200m

Skill + easy aerobic For completion as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 15m toe walk 15m heel walk + 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 @ easy

3 rounds as warm-up: 5/side light windmills 5 scap push-ups 5 scap pull-ups + Every 2:30 for 15:00 (6 sets): 1 clean-grip deadlift w/:02 pause just below the knees on the way up & down 1 clean-grip deadlift (no pause) 1 clean pull *moderate load that allow for relatively comfortable solid positions throughout + Every

Squat & pull strength + pull/squat/DU AMRAP 2 rounds as warm-up: 10 alternating prisoner tall kneeling to standing 10 alternating toe touches from plank + Every :60 for 15:00 (5 sets of each): 1st: 2 front or back squats – your choice 2nd: 2-3 L 3-point DB rows 3rd: 2-3 R 3-point DB rows +

Squat & upper pull strength + partner triplet 3 rounds as warm-up: 6 scap pull-ups or strict pull-ups 6 scap push-ups or push-ups 6 alternating prisoner tall kneeling to standing + Every 3:00 for 15:00 (5 sets): 1 front squat – build to a max for the day 1 strict CTB pull-up – band-assist or