Clean tech & press strength + cal/burpee couplets 3 rounds as warm-up: :20 hang from bar 10 light Russian kettlebell swings 5 goblet squat curl to halo + Every :60 for 15:00 (5 sets of each): 1st: 5 hang power cleans from anywhere above the knees 2nd: 5 L arm DB Z press 3rd: 5

Hinge & press strength + triplet 3 rounds as warm-up: 10 hollow rocks 10 alternating DB snatches 30 single-unders + Every 3:00 for 15:00 (5 sets): 3 power clean singles (so drop & reset each rep) 4-6 dual DB floor presses, 40X1 + AMRAP in 10:00: 3 ground-to-overhead, up to 135/95 5 bar-facing burpees 15

Hinge & press strength + triplet 3 rounds as warm-up: 10 hollow rocks 10 alternating DB snatches 30 single-unders + Every 3:00 for 15:00 (5 sets): 3 power clean singles (so drop & reset each rep) 4-6 dual DB floor presses, 40X1 + AMRAP in 10:00: 3 ground-to-overhead, up to 135/95 5 bar-facing burpees 15

10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 24′ (2 mat lengths out & back) single-am DB overhead walking lunges – switch arms at any point 16 calories 8 toes-to-bar *partners alternate completed movements + bis/tris/abs of choice or easy walk cool-down