Skill + aerobic recovery 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 +

Hinge/press/cal AMRAP + accessory work 2 rounds as warm-up: :30 hang from bar 10 alternating toe touches from plank 5 prisoner good mornings + 5:00-10:00 power clean prep + 5 sets for total reps: :60 power cleans, heavy enough that singles are required throughout :60 strict handstand push-ups or perfect push-ups – chest & only

Barbell tech & scap strength + sustainable mixed modal (you know, CrossFit) 3 rounds as warm-up: 10 alternating toe touches from plank 5 YTWs 5 prisoner Kang squats + Every 2:30 for 15:00 (6 sets): 2 squat snatches or 2 overhead squats *keep everything moderate & solid, get in :15-:30 relaxed hang during rest +

Hinge & press strength + chipper 3 rounds as warm-up: 5/side single-leg prisoner good mornings 5/side plank rotations 30 single- or double-unders + Every :90 for 15:00 (5 sets of each): 1st: 2-4 moderate clean-grip deadlift 2nd: 4-8 dual DB floor press *both movements slow/controlled throughout + For time w/10:00 cap: 50 alternating DB snatches

Partner squat/pull 10:00 dynamic mobility work – coach-led + For time w/a partner w30:00 cap: 100 calories – you choice 100 single-arm DB thrusters 100 CTB pull-ups (chin-over-bar if quick CTB singles aren’t proficient) 100 alternating box step-ups, single DB held any way 100 calories *partners split all work as desired w/only 1 working at