Weightlifting + Open-y 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 + 12:00 to build to a challenging hang squat snatch or hang squat clean double + 5 sets for reps @ sustainable effort: 2:00 of

Weightlifting + chipper 3 rounds as warm-up: 1 wall walk w/:05-:10 @ top 5 prisoner good mornings 20 single- or double-unders + Every 2:30 for 15:00 (6 sets): 1 power clean 1 split jerk *continued emphasis on improved positions & speed, but if things feel good you can build to a heavy final set +

Squat strength + couplet 3 rounds as warm-up: 10 pvc passthroughs 5 pvc overhead squats, 2211 :20 relaxed hang from bar + Every 2:30 for 15:00 (6 sets): 2 1 & 1/4 front squats 6 scap pull-ups or 3/side single-arm scap pull-ups + AMRAP in 7:00: 3 dual DB thrusters 3 toes-to-bar 6/6 9/9 and

Partner work 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 40 row calories 10 handstand push-ups or 10 burpees 30 dual DB hang power cleans 10 handstand push-ups or 10 burpees + bis/tris/abs of choice or easy walk cool-down

Weightlifting + triplet 3 rounds as warm-up: 10 pvc passthroughs 10 prisoner walking lunges 5 strict pull-ups or scap pull-ups + Every 2:30 for 15:00 (6 sets): 1 clean pull 1 squat clean OR 1 snatch pull 1 squat snatch + AMRAP in 12:00: 5 pull-ups 15 air squats 25 double-unders OR AMRAP in 12:00: