Squat & pull strength + pull/lunge couplet 2 rounds as warm-up: 12 pvc passthroughs 6 pvc overhead squats, 2211 6 scap pull-ups + Every 3:00 for 15:00 (5 sets): 4-6 front squats, 22X1 2-3 strict supinated pull-ups (weighted or band-assisted as needed to make 2-3 challenging) + AMRAP in 7:00: 14 alternating DB rows from

Partner coooooooooooooommmmmmmmppp

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 cleans or 2-3 snatches *build to moderate + Every :60 for 15:00 (5 sets of each): 1st: 1/side Turkish get-up or 10-15 wall balls if

Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 10-20 alternating KB/DB pull throughs 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 practice –

WGWMW intervals 3 rounds as warm-up: 10 alternating toe touches from plank :05-:10/side single-arm hang from bar (or :10-:20 2-arm hang) 5 air squats w/alternating single-arm reach overhead + Every 5:00 for 30:00 (6 sets): 1 hang power clean or 1 hang power snatch 5 bar-facing burpees 1 hang power clean or 1 hang power