Skill + active recovery For completion as warm-up: 15m toe walk 15m heel walk 3 wall walks 10-20 hollow arch swings (baby kips) :30 hollow rock 6 YTWs + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ continuous, sustainable effort: 1 lap

Weightlifting tech + triplet + accessory 3 rounds as warm-up: 5/side side lying windmills 5 slow prisoner Kang squats + Every 2:00 for 10:00 (5 sets): 1 squat clean + 1 thruster + 1 front squat OR 1 squat snatch + 1 hang squat snatch + 1 overhead squat + 3 rounds for time w/12:00

Snatch tech + press/hinge EMOM 3 rounds as warm-up: 5 prisoner good mornings 10 pvc passthroughs 10 alternating toe touches from plank + Every 2:30 for 15:00 (6 sets): 1 snatch-grip deadlift 1 snatch pull 2-3 power snatches + Every :60 for 15:00 (5 sets of each): 1st: 5-10 strict handstand push-ups or 1-3 wall

Partner chipper 10:00 dynamic mobility work – coach-led + For time w/partner w/27:00 cap: 1200m run or 90 calories 100 single-arm DB snatches 300 double-unders 100 single-arm DB hang clean-to-overhead 1200m run or 90 calories *partners trade off all work as desired w/only 1 working at a time *same DB for snatches & hc&j +