PC/burpee couplet + accessory work 3 rounds as warm-up: :15-:30 hang from bar 10 alternating toe touches from plank 5 prisoner Kang squats + 10:00 to build to a moderate power clean single for the day – nothing maximal, just want the bar to feel lighter during the next piece… + AMRAP in 10:00: 15-12-9-6-3

Front squat & scap stength + TTB/DU & lunge/DU intervals 3 rounds as warm-up: 5 air squats w/alternating single-arm reach overhead 10 alternating toe touches from plank :10-:20 relaxed hang from bar + Every :90 for 15:00 (5 sets of each): 1st: 2 front squats, 30X1 2nd: 2-4 strict pull-ups – band assist or weighted

Snatch & press strength + hinge/cal 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: 1 snatch grip deadlift @ 31X1 + 2 snatch pull singles (can drop from top) 2nd: 6-8 dual DB floor

Partner pull-up/step-up/jump 10:00 dynamic mobility work – coach-led + 20 rounds for time w/a partner w/25:00 cap 5 pull-ups (CTB if proficient) 10 alternating single DB box step-ups, DB held anywhere 20 double-unders *partners alternate completed rounds so that each completes 10 + bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + Open-y 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): 1-3 power snatches OR 1-3 power clean & jerks *all reps should be completed within a :30 window, can be heavy singles if feeling great, otherwise work sub-maximal