Partner chippers 10:00 dynamic mobility work – coach-led + For time w/partner w/30:00 cap: 1200m run 100 wall balls 40 pull-ups 40 toes-to-bar + 3:00 rest + 1500m row 100 wall balls 50 burpees w/lateral hop over rower *partners trade off all work as desired + bis/tris/abs of choice or easy walk cool-down

Weightlifting + DB complex 3 rounds as warm-up: 7 pvc passthroughs 7 pvc overhead squats 7 pvc good mornings :30 relaxed hang from bar + Every :90 for 15:00 (10 sets): 1 solid power clean & jerk (any variation) or 1 soliid power snatch + 10 rounds for time w/10:00 cap: 5 dual DB deadlifts

Skill + active recovery For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 10-20 hollow arch swings (baby kips) :30 hollow rock 5 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: 2-3 wall

Weightlifting/pull/run repeats + accessory work 3 rounds as warm-up: 5/side side lying windmills 5 slow prisoner Kang squats + 5:00-10:00 movement prep + For load every 3:00 for 24:00 (8 sets): 1 hang squat clean or 1 hang squat snatch 4-8 strict pull-ups 200m run or equivalent bike/row/ski *goal is to have at least :60

Push press max + EMOM + accessory 3 rounds as warm-up: 10 alternating toe touches from plank 5/side kettlebell suitcase deadlift + 10:00 to build to a push press max + Every :60 for 15:00 (5 sets of each): 1st: 15 Russian kettlebell swings 2nd: 5-15 handstand push-ups or perfect push-ups or 1-3 wall walks