Skill + easy aerobic recovery/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

Squat/pull couplet + accessory work 2 rounds as warm-up: :20 hang from bar 10 pvc passthoughs 5 pvc overhead squats + 5:00-10:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal, just heavier than the bar you’ll be using for the AMRAP + AMRAP in 7:00: 7

Snatch & press strength + press/jump/hinge EMOM 3 rounds as warm-up: 5 strict pull-ups or 5 scap pull-ups 5 scap push-ups 10 Russian kettlebell swings + Every :60 for 15:00 (5 sets of each): 1st: 2 snatch grip deadlifts, 31X1 2nd: 4 L-arm DB floor press, 30X1 3rd: 4 R-arm DB floor press, 30X1 +

FS & upper pull strength + cal/squat couplet 3 rounds as warm-up: :10-:20 relaxed hang from bar 10 alternating toe touches from plank 5 goblet squat curl to halo + Every :90 for 15:00 (5 sets of each): 1st: 3 front squats, 30X1 2nd: 3-6 scap pull-ups, strict pull-ups, or weighted strict pull-ups + AMRAP

Partner DBPC/burpee/cal 10:00 dynamic mobility work – coach-led + 20 rounds for time w/a partner w/30:00 cap 6 alternating DB power cleans, heavy 7 burpees w/lateral hop over DB 8 calories – your choice *partners alternate completed rounds so that each completes 10 + bis/tris/abs of choice or easy walk cool-down