Partner DB/cal 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 6/side single-arm DB power clean 6/single-arm DB shoulder-to-overhead 12 calories – your choice *partners trade off completed rounds + bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings :15 relaxed hang from bar + Every :60 for 15:00 (15 sets): 1 squat snatch OR 1 squat clean to overhead any way *moderate/tough loads + For reps: 3:00 of [10 thrusters + 10 pull-ups] 3:00 rest 3:00 of [10

Skill work + 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

G2O/burpee/cal intervals + accessory work 2 rounds as warm-up: :30 hang from bar 10 alternating toe touches from plank 5 prisoner good mornings + 5:00 to build to a moderate ground-to-overhead single, mostly just to gauge appopriate starting weights + Every 4:00 for 20:00 (5 sets): 3 ground-to-overhead any way 9 bar-facing burpees 15 calories

Back squat & pull strength + squat/pull repeats 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 :90 for 15:00 (5 sets of each): 1st: 1 back squat, 20X1 – building to a tough final single (not a true max unless you