Weightlifting strength/tech + thruster/CTB/DU 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): 2-3 squat snatches OR 2-3 squat clean & jerks *all reps should be completed within a :30 window + AMRAP in 12:00: 4 thrusters, up to 115/75 (or

Skill work + easy aerobic 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

PC/burpee couplet + accessory work 3 rounds as warm-up: :15 hang from bar 10 alternating toe touches from plank 5 prisoner Kang squats + 5:00-10:00 to build to a moderate hang power clean single for the day – nothing tough, just want the bar to feel lighter during the next piece… + AMRAP in 7:00:

Overhead squat & scap stength + TTB/lunge/DU EMOM 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 3:00 for 15:00 (5 sets): 1 overhead squat – build to a max for the day 3-6 scap pull-ups OR 2-3 weighted strict