Cyclical/pull-up/weightlifting repeats + accessory work 3 rounds as warm-up: :30 hang from bar 3/side side lying windmills 5 prisoner Kang squats + 5:00-10:00 movement prep + For load every 4:00 for 24:00 (6 sets): 200m row or equivalent ski/bike (no run today) 6-12 pull-ups or 3-6 muscle-ups (ring or bar) 2 squat cleans or squat

Press & unilateral hinge strength + run/snatch 3 rounds as warm-up: 5 hanging knee raises w/short pause @ top 10 alternating toe touches from plank 5 slow prisoner good mornings + Every :90 for 15:00 (5 sets of each): 1st: 2-3 barbell shoulder presses, 11X1 2nd: 4-6 alternating dual DB crossbody Romanian deadlifts, slow &

Back squat & upper pull strength + Cindy-ish 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 5 pvc overhead squats w/pause in the hole + Every 2:30 for 15:00 (6 sets): 1 back squat, 22X1 1 strict supinated pull-up – build to a max (weighted/assisted as needed) + AMRAP in 10:00: 75 air

Partner things 10:00 dynamic mobility work – coach-led + AMRAP in 24:00: 40 burpees 120 double-unders 40 dual DB hang cleans 800m run *partners trade off in-gym work as desired but must complete the runs together + bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + SU/SL couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 5-10 scap pull-ups + Every :90 for 15:00 (5 sets of each): 1st: 3 squat clean or 3 squat snatch singles (so drop & reset each rep 2nd: max unbroken strict pull-ups