Skill + active recovery For completion as warm-up: 15m toe walk 15m heel walk :30 hollow hold 5 YTWs 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 @ sustainable effort: 2

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 squat clean or 1 squat snatch *treat this as tech work @ moderate loads throughout, nothing tough! + For reps: 5:00 strict pronated pull-ups :60

Press & hinge strength + E3O3 3 rounds as warm-up: 10 pvc passthroughs 10 scap push-ups 5 pvc good mornings + Every 3:00 for 15:00 (5 sets): 3-3-2-2-2 close-grip bench press, 30X1 3/side single-arm DB crossbody Romanian deadlifts, light & controlled throughout + 5 sets: 2:00 of [run to 1st pole and back + 12

Back squat & pull strength + couplet 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 5 pvc back squats w/pause in the hole – get comfortable down there, heels on ground, knees tracking over feet, neutral spine! + Every 3:00 for 15:00 (5 sets): 5 back squats 5 strict pronated pull-ups (add weight

Partner fun 10:00 dynamic mobility work – coach-led + For time w/partner w/30:00 cap: 800m run 80 hang power cleans 800m run 80 bar-facing burpees 800m run *each 800m run is split 400/400m, in-gym work can be split as desired with only 1 partner working at a time *if at all possible use a single