Weightlifting tech + triplet 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 2 squat cleans *moderate loads + 3 rounds for time w/12:00 cap: 400m run (or 400m row or .5 mile bike if raining) 21 light thrusters 12 toes-to-bar

Snatch tech + E90O90 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 1 power snatch + Every :90 for 15:00 (5 sets of each): 1st: 6-9 strict handstand push-ups or 2-3 wall walks

Back squat & pull strength + pull/lunge/jump 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): 3 back squats 2 unbroken strict supinated pull-ups – weight/assist as needed + AMRAP in 10:00: 10 pull-ups 20 prisoner box step-ups 40 double-unders OR 5

Partner chipper 10:00 dynamic mobility work – coach-led + For time w/partner w/30:00 cap: 1600m run 20 wall walks 160 alternating single-arm DB cleans 20 wall walks 1600m run *partners trade off all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + pull/squat/run 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 5-10 scap pull-ups + Every 3:00 for 12:00 (4 sets): 3 front squats 6/side 3-point DB rows + For time w/12:00 cap: 3 rounds of [10 toes-to-bar + 20 wall balls] 800m run OR