Partner choose-your-own-adventure 10:00 dynamic mobility work – coach-led + For time w/a partner: 210 wall balls 150 row calories 90 toes-to-bar *partition all work as desired, only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + chipper 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every :90 for 15:00 (5 sets of each): 1st: 2 snatch- or clean-grip deadlifts, 3111 2nd: 4-6 dual DB Z presses + For time w/12:00 cap: 30 power cleans, up to 135/95 45

Skill + active recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 5 table hold to L-sit w/pause at each end 10 scap pull-ups + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ easily sustainable effort: 500m

Single-leg strength + something Open-y 3 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 3 sets: 12-16 alternating barbell on back reverse lunges + For time w/12:00 cap: 3 rounds of [10 squat cleans + 10 pull-ups] 3:00 rest 3 rounds

Hinge/press strength + partner triplet 3 rounds as warm-up: 10 hollow rocks 10 alternating DB snatches 30 single-unders + Every :90 for 15:00 (5 sets of each): 1st: 6-8 dual DB sumo deadlifts, 31X1 2nd: 6-8 dual DB floor presses, 30X1 + AMRAP in 15:00 w/a partner: 3 ground-to-overhead, up to 115/75 5 bar-facing burpees