Back squat & pull strength + E90O90 (pull & squat accumulation) 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): 2 back squats 2 unbroken strict supinated CTB pull-ups – weight/assist as needed + Every :90 for 15:00 (5 sets of each):

Hinge & press strength + hinge/jump 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): 3 snatch-grip deadlifts 6 standing dual DB Arnold presses + AMRAP in 10:00: 10 burpees 20 Russian kettlebell swings 40 double-unders OR 5 rounds for

10:00 dynamic mobility work – coach-led + 5 rounds for time w/30:00 cap: 800m run or row 20 dual DB squat cleans, tough! 20 pull-ups or 10 bar muscle-ups *partners split all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk cool-down

Weightlifting + run/g2o/run 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 power cleans 1 shoulder-to-overhead OR 3 power snatches *build to tough + For time w/10:00 cap: 400m run 30 ground-to-overhead, up to 135/95 200m run +

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 + 15:00 @ continuous, sustainable