Partner running Cindy 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 400m run 4 rounds of [5 pull-ups (CTB if quick singles are proficient) + 10 T hand-release push-ups + 15 air squats] *partners trade off all work as desired + bis/tris/abs of choice or easy walk cool-down

Hip extension & upper press strength + hinge/DU couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings :30 relaxed hang from bar + Every :90 for 15:00 (5 sets of each): 1st: 2 power clean singles or 2 power snatches singles 2nd: 1/side single-arm DB shoulder press –

Skill + aerobic movement For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 10 air squats w/alternating single–arm reach overhead) 10-20 hollow arch swings (baby kips) 3/direction hollow arch rolls + Every :60 for 12:00 (4 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump

Squat/pull-up/cyclical repeats + accessory work 3 rounds as warm-up: :30 hang from bar 5 prisoner Kang squats + 5:00-10:00 movement prep + For load every 4:00 for 5 sets: 1 squat clean 5-10 toes-to-bar or 2-8 bar muscle-ups 1 squat clean 200m row or equivalent run/ski/bike 1 squat clean *goal here is to move moderate/tough

Hinge & unilateral strength + mixed modal 2 rounds as warm-up: 5 hanging knee raises 10 alternating toe touches from plank 10 alternating single-leg prisoner good mornings + Every :90 for 15:00 (5 sets of each): 1st: 4-6 light/moderate snatch-grip deadlifts, 3111 2nd: 6-8 alternating DB shoulder presses + 10:00 @ 90% effort; 10 T