3 rounds as warm-up: 10 prisoner walking lunges 5 slow scap push-ups 5 scap pull-ups + Every 3:00 for 15:00 (5 sets): 4 snatch-grip deadlifts, 31X1 4/side standing single-arm DB/KB shoulder press + For time w/10:00 cap: 50 burpees 100 Russian kettlebell swings 150 double-unders or 200 single-unders *can partition all work in any way

Weightlifting & upper pull strength + couplet 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups :30 handstand hold or plank + Every 2:30 for 15:00 (6 sets): 2 hang squat snatches or overhead squats if those need more work 2 strict pull-ups – weight/assist as needed to make each set challenging but

Weightlifing tech + aerobic recovery 3 rounds as warm-up: :30 bottom of squat hold :30 table hold 15 light Russian kettlebell swings + Every :90 for 12:00 (8 sets): 3 hang cleans or hang snatches from just above the knees *moderate & crisp + 2 sets: 3:00 bike 3:00 row 3:00 of [10 box step-ups

Well this looks like a bit of a mess… 10:00 dynamic mobility work – coach-led + For time w/a partner w/28:00 cap: 80 alternating DB hang clean to overhead 400m run 40 handstand push-ups or T hand-release push-ups 400m run 60 alternating DB snatches 400m run 40 handstand push-ups or T hand-release push-ups 400m run

Squat & pull strength + AMRAP 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 1 back squat 2-3/side 3-point DB rows + AMRAP in 10:00: 5 CTB pull-ups 10 dual DB squats 20 double-unders + 5:00-10:00 coach-led mobility