Front squat & pull strength + couplet 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 front squats 4-6/side 3-point DB rows + 3 rounds for time w/12:00 cap: 500m row 30 alternating prisoner box step-ups + 5:00-10:00 coach-led mobility

In-house comp Event 1, for load Event 2, for reps Event 3, for time OR, if not competing, hit this outside any time between 8 & 11: For completion: .5 mile run 5 rounds of [9 toes-to-bar + 12 Russian kettlebell swings + 15 wall balls] .5 mile run *can also pair up and do

Weightlifting + easy EMOM 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 5 strict pull-ups + Every 2:30 for 15:00 (6 sets): 2-3 squat cleans or 2-3 squat snatches *all sets light/moderate if you’re competing tomorrow, if not then you can push the loading a bit to end

Skill work + aerobic work 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 + For completion @

Pulling tech + couplet + accessory 3 rounds as warm-up: 1-2 wall walks 5/side side lying windmills 5 slow prisoner Kang squats + Every 2:00 for 12:00 (6 sets): 1 power snatch, power clean, or clean-grip deadlift *build to a moderate single of your choice of pull + 3 rounds for time w/12:00 cap: 24