Weightlifting + intervals + accessory 2 rounds as warm-up: 10 slow alternating bird dogs 10 slow alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 2:00 for 10:00 (5 sets): 1 squat clean – build to a heavy single for the day + 4 sets for cals/reps: :90 calories – your choice

Squat & 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 (5 sets): 1 back squat 1 strict pull-up – weight or band-assist as needed to ensure challenging singles each set + AMRAP in 7:00: 3 CTB pull-ups

Hinge & press strength + triplet 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every 3:00 for 15:00 (5 sets) 3 touch-and-go clean-grip deadlifts 3-5/side single-arm DB Z press + AMRAP in 12:00: 2 wall walks 4 burpees 9 calories 12 Russian kettlebell swings OR AMRAP in

Weightlifting tech + aerobic recovery + accessory 3 rounds as warm-up: :30 bottom of squat hold 3 table hold to L-sit 15 light Russian kettlebell swings + Every :60 for 10:00 (10 sets): 2 hang cleans or hang snatches from just above the knees *light/moderate & crisp + 5 rounds (so 20:00) @ easily sustainable

Partner AMRAP 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a parter: 8 toes-to-bar 5/side single-arm DB thrusters 14/12 row calories *partners alternate completed rounds – harder row than normal, push it and then use your partner’s work time to recover as much as possible… + bis/tris/abs of choice or easy walk cool-down