Weightlifting tech & other things 10:00 @ very easy effort: :30 wall sit 25 single-unders 200m row or 200m ski erg + Every :60 for 10 sets: 1 clean pull 1 hang power clean 1 split jerk + 10:00 @ high effort: 2 wall walks 20 med ball Russian twists 200m row or 200m ski

10:00 dynamic mobility work – coach-led + AMRAP in 20:00: 500m row 400m run 30 pull-ups *partition as desired, trade off as desired w/only 1 partner working at a time + 5:00-10:00 22.2 burpee standard practice + bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + 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): 2-3 squat clean singles – drop from top & reset each rep 4-6/side 3-point DB rows + For time w/7:00 cap: 225 double-unders 45 thrusters, 115/75 *straight

Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 5/side plank rotations :05-:10/side single-arm hang from bar + 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: :30 handstand hold

Lifting + 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 + Every :60 for 10:00 (10 sets): 1 power clean, moderate/tough + AMRAP in 10:00: 5 deadlifts, light/moderate up to 185/135 10 bar-facing burpees 15 calories + 5 sets: