Weightlifting tech + AMRAPs + accessory 3 rounds as warm-up: 5 scap pull-ups 5/side side lying windmills 5 slow prisoner Kang squats + Every :60 for 15:00 (15 sets): 1 power clean or 1 power snatch *treat this as tech work like last week @ moderate loads throughout, nothing maximal + For reps: 5:00 strict

Squat & upper pull strength + E3O3 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 5 pvc back squats + Every 3:00 for 15:00 (5 sets): 3 back squats 3 strict pronated pull-ups (add weight or band assistance to make each set unbroken and moderately challenging) + Every 3:00 for 15:00 (5 sets):

Press & hinge strength + triplet 3 rounds as warm-up: 10 pvc passthroughs 10 scap push-ups 5 pvc good mornings + Every 3:00 for 15:00 (5 sets): 2-2-1-1-1 close-grip bench press – build to a heavy/max final rep 5/side single-arm DB crossbody Romanian deadlifts, light & controlled throughout + AMRAP in 10:00: 1 wall walk

Partner choose-your-own-adventure 10:00 dynamic mobility work – coach-led + For time w/30:00 cap: 250 wall balls 150 calories – your choice 50 muscle-ups (ring or bar) or 100 pull-ups *partition all work as desired *partners trade out as desired throughout with only 1 working at a time *so 1 muscle-up = 2 pull-ups, either movement

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): 1-2 power cleans OR 1-2 power clean & jerks + 21-15-9 for time w/10:00 cap: Power cleans, light/moderate up to 135/85 Bar-facing burpees OR 21-15-9 for time