Squat & upper pull strength + AMRAP chipper 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 2:30 for 15:00 (6 sets): 2 front squats 2 strict pronated CTB pull-ups – band-assist or load as needed to make 3 tough but unbroken each set + AMRAP in 10:00: 45 wall balls

Hinge & press strength + triplet 3 rounds as warm-up: 10 alternating toe touches from plank 10 alternating single-arm Russian kettlebell swings :30 supine plank or table hold + Every 3:00 for 15:00 (5 sets): 4-6 clean-grip Romanian deadlifts, moderate & controlled (something like 3011) 4-6 light bench press – your choice barbell, dual DBs,

Weightlifting tech & other things 3 rounds easy: 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every :60 for 10:00 (10 sets): 1 hang snatch from just off the ground, light & snappy! + 20:00 easy effort: 200′ sand bag, med ball, or dual KB front rack carry

Partner stuff 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 500m row 50 single DB/KB goblet box step-ups 500m row 50 toes-to-bar or V ups 500m row 150 double-unders *partners split all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk cool-down

Hinge & scap strength + couplet 3 rounds as warm-up: 6 pvc passthroughs 6 pvc good mornings 6 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 2 snatch-grip deadlifts w/a :01 pause just below the knees on the way up & :03 descent :30 plank, handstand hold, or top of