Single-leg & upper pull strength + couplet 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 5 pvc Kang squats + Every 3:00 for 15:00 (5 sets): 8 alternating barbell on back reverse lunges, slow & controlled, think :04 descent each rep 1 strict supinated pull-up (add weight or band assistance to make each

Partner down & back 10:00 dynamic mobility work – coach-led + For time w/30:00 cap: 300 double-unders 3000m row 30 wall walks 3000m row 300 double-unders *partners trade off every 30 double-unders, 300m row, and 3 wall walks + bis/tris/abs of choice or easy walk cool-down

Weightlifting + couplet 3 rounds as warm-up: 10 pvc passthroughs 5 pvc Kang squats 5 scap pull-ups or strict pull-ups + Every 2:30 for 15:00 (6 sets): 1 clean-grip deadlift 1 clean pull 1 squat clean OR 1 snatch-grip deadlift 1 snatch pull 1 squat snatch + For time w/10:00 cap: 9 pull-ups or CTB

Skill + aerobic 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 12:00 (6 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 18:00 @ sustainable effort: 6 alternating Turkish get-ups 600m row

Weightlifting tech + couplet + accessory 3 rounds as warm-up: 10 alternating toe touches from plank 5/side side lying windmills 5 slow prisoner Kang squats + Every :60 for 15:00 (15 sets): 1 hang power clean from anywhere above the knees or 1 hang power snatch from anywhere above the knees *treat this as tech