Clean & press strength + hinge/push couplet 3 rounds as warm-up: 5 strict pull-ups or 5 scap pull-ups 5 scap push-ups 10 Russian kettlebell swings + Every :90 for 15:00 (5 sets of each): 1st: 3-4 clean-grip deadlifts, 40X1 – so touch-and-go 2nd: 3-4 dual DB Z presses, 40X1 + AMRAP 7:00: 7 power cleans

Partner PU/WB/DU 10:00 dynamic mobility work – coach-led + AMRAP in 20:00 w/a partner: 5 pull-ups – CTB if proficient enough to do quick singles 10 wall balls 20 double-unders *partners trade off completed rounds + bis/tris/abs of choice or easy walk cool-down

Weightlifting power + hinge/burpee couplet 3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings 5 pvc thrusters + 15:00 to build to a tough ground-to-overhead single – your choice snatch or clean & jerk, full or power + 10 rounds for time w/10:00 cap: 3 snatches, 135/95 3 bar-facing

Skill + easy aerobic movement 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) *move on

Pull/squat/cal intervals + accessory work 2 rounds as warm-up: :30 hang from bar 10 alternating toe touches from plank 5 prisoner Kang squats + 5:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal, just want the bar to feel lighter during the next piece… + 5