Squat & pull strength + triplet 3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings :15 relaxed hang from bar + Every 3:00 for 15:00 (5 sets): 1 deadlift + 1 squat clean + 1 hang squat clean + 1 shoulder-to-overhead OR 3 front squats 3 strict pull-ups –

Skill + easy aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 10 alternating toe touches from plank :30 relaxed hang from bar 10 slow goblet squat curl to halos + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech +

Light barbell tech + easy mixed modal 3 rounds as warm-up: :30 hang from bar 10 alternating toe touches from plank 5 prisoner good mornings + Every 3:00 for 15:00 (5 sets): 1 power clean 1 hang power clean from just below the knees 1 hang power clean from anywhere above the knees *keep things

Squat EMOM + pull/cyclical intervals 3 rounds as warm-up: 5 air squats w/alternating single-arm reach overhead 10 alternating toe touches from plank 5 scap pull-ups + Every :60 for 10:00 (10 sets): 3 front or back squats, light/moderate, 10X0 + Every 3:00 for 15:00 (5 sets): 5-10 pull-ups – any variation 250m row or .5

21.2 2 rounds as warm-up: 5 prisoner Kang squats 10 alternating toes touches from plank :10-:20 relaxed hang from bar + 2-4 sets: 2-4 alternating DB snatches 1-2 burpee box jump-overs :30 moderate/tough bike or row to elevate HR and breathing… + For time w/20:00 cap: 10 alternating DB snatches 15 burpee box jump-overs 20/15