Partner chipper 10:00 dynamic mobility work – coach-led + For time w/a partner & 24:00 cap: 160 double-unders 80 alternating DB snatches 80 burpees 80 alternating DB snatches 80 calories 80 alternating DB snatches 160 double-unders *complete in order w/only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + ascending couplet 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every 3:00 for 15:00 (5 sets): 3 front squats 6-9/side 3-point DB rows + AMRAP in 7:00: 3 CTB pull-ups or pull-ups 3 L-arm DB thrusters 3 R-arm DB thrusters 6/6/6 9/9/9

Skill + active recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :30 table hold 10 scap pull-ups + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 15:00 for completion: max L-sit max hang from

Something Open-y + accessory work 2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + 8:00 to build to a moderate power clean or power snatch single, mix in a few push-ups, handstand holds, and/or wall walks as prep for the AMRAP + AMRAP in

Squat & upper pull strength + intervals 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): 3-6 overhead squats – control/positioning over load 3-6 strict pronated pull-ups – weight or band-assist as needed to make