Back squat & upper pull strength + triplet 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 10 alternating prisoner reverse lunges + Every 3:00 for 15:00 (5 sets): 1 back squat 1 strict supinated CTB pull-ups – weight/assist as needed *build to a heavy single for the day (true max if feeling good)

Partner things 10:00 dynamic mobility work – coach-led + 5 rounds for time w/30:00 cap: 10 wall walks 20 dual DB power cleans, tough 800m run or row *1 partner works at a time, trade off all work as desired + bis/tris/abs of choice or easy walk cool-down

Weightlifting + squat/pull 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): 2-3 thrusters, can be from ground or from rack OR 2-3 squat snatches *build to tough + For time w/10:00 cap: 42-30-18 box step-ups w/wall held

Skill + shoulder density & easy aerobic 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 + 15:00

Weightlifting + couplet + 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 power clean + 3 rounds for time w/12:00 cap: 300m run 30 alternating DB hang snatches (or hang clean to overhead if you did snatches Mon)