Front squat & pull strength + E3O3 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 front squats 6/side 3-point DB rows + Every 3:00 for 15:00 (5 sets): 5-10 toes-to-bar 10-15 wall balls 200m run *should have at least :60

Hinge & press strength + triplet 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): 1 snatch-grip deadlift, 31X1 (so complete the :03 descent to finish each rep 3-5 standing dual DB Arnold presses, 21X1 + For time/reps w/12:00 cap: 180 double-unders