Partners choose-your-own-adventure 10:00 dynamic mobility work – coach-led + For time w/a partner: 210 single-arm DB hang clean to overhead 150 row calories 90 rower-facing burpees *partition all work as desired, only 1 partner working at a time + 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 3:00 for 15:00 (5 sets): 1 snatch- or clean-grip deadlift, 31X1 4-6/side 3-point DB rows + For time w/12:00 cap: 60 calories – your choice 45 pull-ups 30 front squats, up to 115/75 + 5:00-10:00

Something Open-y + hinge & press accessory work 3 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + For total reps: 5:00 of [5 wall walks + 10 dual DB hang power cleans] 2:00 rest 5:00 of [10 alternating DB snatches + 10 T hand-release

Squat & pull strength + partner triplet 3 rounds as warm-up: 6 scap pull-ups or strict pull-ups 6 scap push-ups or push-ups 6 alternating prisoner tall kneeling to standing + Every 3:00 for 15:00 (5 sets): 1 front squat – build to a max for the day 1 strict CTB pull-up – band-assist or weight