Weightlifting + press/hinge couplet 3 rounds as warm-up: 10 pvc passthroughs 10 prisoner walking lunges 5 strict pull-ups or scap pull-ups + Every 3:00 for 15:00 (5 sets): 1 clean-grip or snatch-grip deadlift, 31X1 1 slow & controlled wall walks or 1-2 mat lengths handstand walk + 10 rounds for time w/10:00 cap: 5 bar-facing

Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 5 table hold to L-sit w/pause at each end 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:

Weightlifting + WGM intervals 2-3 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 + 10:00 to build to a challenging hang squat snatch or hang squat clean triple + 5 sets for reps @ sustainable effort: :60 strict

Hinge & overhead strength + partner triplet 3 rounds as warm-up: 1 wall walk w/:05-:10 @ top 3/side single-leg prisoner good mornings 15-30 single- or double-unders + Every 3:00 for 15:00 (5 sets): 1 power clean 3 split jerks *this will be tech work for most today, w/emphasis on improved positions & speed + 4

Squat & pull strength + couplet 3 rounds as warm-up: 9 pvc passthroughs 6 pvc overhead squats, 2211 3 scap pull-ups + Every 3:00 for 15:00 (5 sets): 2-3 front squats, 22X1 1 strict supinated pull-up – build to a max load (or least possible assistance) + For time w/10:00 cap: 45 toes-to-bar 135 wall