Partner things 10:00 dynamic mobility work – coach-led + For time w/partner w/30:00 cap: P1: 800m run P2: 800m run P1: 21-15-9 of [dual DB squats + pull-ups] P2: 21-15-9 of [dual DB squats + pull-ups] P1: 800m run P2: 800m run *light/moderate loading on the DBs that you are confident gives you a shot

Weightlifting + couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 5-10 strict pull-ups + Every 2:30 for 15:00 (6 sets): 1 power clean 1 shoulder-to-overhead OR 2 power snatches *build to tough + 10 rounds for time w/10:00 cap: 3 ground-to-overhead, up to 135/95 3 bar-facing burpees

Skill + active recovery For completion as warm-up: 15m toe walk 15m heel walk :30 hollow hold :30 arrested superman 10-20 hollow arch swings (baby kips) + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech work + For completion @ sustainable

Weightlifting tech + row/lunge + accessory 3 rounds as warm-up: 5/side side lying windmills 5 slow prisoner Kang squats + Every 2:00 for 12:00 (6 sets): 1 clean pull 1 squat clean + 3 rounds for time w/12:00 cap: 450m row or ski erg 30m (across the gym & back) walking lunges w/dual DBs @

Hinge & press strength + E3O3 WGM 3 rounds as warm-up: 5 prisoner good mornings 10 pvc passthroughs 10 alternating toe touches from plank + Every 3:00 for 15:00 (5 sets): 2 snatch-grip deadlifts, 31X1 4-6 standing dual DB Arnold presses, 21X1 + Every 3:00 for 15:00 (5 sets): 10 kettlebell swings (overhead if no