WGM intervals 3 rounds as warm-up: 10 alternating toe touches from plank 10 alternating prisoner tall kneeling to standing + Every 5:00 for 6 sets: 3 squat clean singles 6-12 toes-to-bar OR 2-6 bar muscle-ups 400m row or equivalent bike/run/ski *build in load as you go *adjust loading/reps/distance to allow for :90-2:00 rest each interval

Hinge & press strength + couplet 3 rounds as warm-up: 10 prisoner walking lunges 5 burpees 5 toes-to-bar + Every :90 for 15:00 (5 sets): 1st: 2 clean-grip deadlifts, 31X1 2nd: 4-6 bench press or DB bench press or DB floor press, 30X0 + For time w/10:00 cap: 7-5-3 power cleans – moderate/tough 35-25-15 hand-release

Barbell skill work + things 10:00 @ very easy effort: :30 wall sit 30 single-unders 300m row or 300m ski erg + Every :60 for 10 sets: 1 clean pull 1 hang power clean 1 split jerk + 10:00 @ high effort: 1 x down & back length of gym Farmer’s walk 20 med ball

Partner triplet 10:00 dynamic mobility work – coach-led + AMRAP in 24:00: 12 CTB pull-ups or 12 pull-ups or 6/4 muscle-ups (bar or ring) 24 dual DB walking lunge steps 24 calories – your choice *trade off as desired w/only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down