Weightlifting + Open-y intervals 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 challenging hang power snatch or hang power clean single + 5 sets for reps @ sustainable effort: 2:00 of [4 power cleans + 6 bar-facing burpees

Squat & upper pull strength + partner chipper 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): 1 1 & 1/4 front squat 2-3 strict pull-ups – weight or band-assist to make all sets challenging + For time w/a partner

SL/SA hinge/press strength + couplet 3 rounds as warm-up: 1 wall walk w/:05-:10 @ top 10 Russian kettlebell swings 20 single- or double-unders + Every :60 for 16:00 (4 sets of each): 1st: 6-8 R single-arm DB crossbody Romanian deadlift 2nd: 6-8 L single-arm DB crossbody Romanian deadlift 3rd: 6-8 R DB floor press 4th:

Partner work 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 45 row calories 15 front squats, 95/65 30 CTB pull-ups 15 front squats *can sub 1 bar muscle-up for 2 CTB pull-ups *partners trade off all work as desired + bis/tris/abs of choice or easy walk cool-down

Weightlifting + hinge/press/cals 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 power clean OR 1 snatch pull 1 power snatch + AMRAP in 10:00: 8 power cleans, 135/95 10 mat lengths handstand walk (5 out