Back squat & pull strength + cal/squat/abs 2 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 20 walking lunge steps + Every 3:00 for 15:00 (5 sets): 3 back squats, 22X1 3 strict supinated pull-ups – weight/assist as needed for solid reps throughout + AMRAP in 10:00: 60 calories or 800m run 50 empty

Partner row/triplet 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 500m row or 500m ski erg or 1000m bike erg 2 rounds of [10 burpees + 20 Russian kettlebell swings + 40 double-unders] *partners trade off all work as desired + bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + pull/squat 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: 2-2-1-1-1 front squats, 20X1 2nd: 2-3/side 3-point DB rows – heavy! + 3 rounds for time w/9:00 cap: 15

Skill + easy(-ish) aerobic 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 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump

Hinge/push/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 power clean 10-15 solid push-ups, 5-10 strict ring dips or strict handstand push-ups, or 2-4 mat lengths handstand walk 1 power clean 200m row or