3 rounds as warm-up: 5/side single-arm DB hang clean to overhead, light 10 hollow rocks 30 single-unders + Every :90 for 15:00 (5 sets of each): 1st: 8-10 (4-5/side) alternating dual DB crossbody Romanian deadlifts 2nd: 8-10 (4-5/side) alternating dual DB floor press *both movements slow & controlled again + AMRAP in 7:00: 14 bar-facing

Partner things! 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 10 calories 10 wall balls 20 double-unders 20/20/40 30/30/60 and so on, adding 10 to the cals & wall balls and 20 to the DUs + bis/tris/abs of choice or easy walk cool-down

Weightlifting + triplet 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: 3 snatch- or clean-grip deadlifts, 3111 2nd: 3/side single-arm DB Z presses + AMRAP in 10:00: 5 power cleans, moderate up to 185/135 – should be able

Skill + active 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 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech +

Weightlifting + 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 + 12:00 to build to a squat clean or squat snatch max for the day + For time w/12:00 cap: 3 rounds of [10 overhead squats @ 135/85 + 10 CTB pull-ups]