Squat/pull intervals + AMRAP 3 rounds as warm-up: 20 single-unders 10 prisoner walking lunges 5-10 scap pull-ups + 6 sets: :90 of [3 squat clean singles + max in remaining time strict pull-ups or ring muscle-ups] :90 rest *build to a challenging on the cleans as long as the 3 singles can be completed in

Hinge & press strength + AMRAPs 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every 2:30 for 15:00 (6 sets): 1 snatch-grip deadlift, 31X1 a few dips or :10-:20 top of dip support (ring or bar for either) + For total calories: 3:00 of [400m row +

Weightlifting tech & other things 3 rounds easy: 5 pvc behind-the-neck presses 5 pvc overhead squats 5 pvc snatch balances + Every :90 for 15:00 (10 sets): 1 clean 1 hang clean from just below the knees 1 hang clean from anywhere above the knees + 15:00 @ moderate effort: 200m run 10 Russian kettlebell

Partner stuff! 10:00 dynamic mobility work – coach-led + 4 rounds for time w/a partner w/28:00 cap: 60 double-unders 50 wall balls 400m run 30 toes-to-bar *partners trade off all in-gym work as desired w/only 1 partner working at a time, runs are performed together + bis/tris/abs of choice or easy walk cool-down

Hinge strength & press gymnastics + couplet 3 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 2 clean pulls from :01 pause just below the knees on the way up (drop & reset between reps) 3-6 dual DB Z