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): 5 ground-to-overheads – your choice full or power c&j or snatch + 5 sets for reps: 2:00 of [12 alternating DB snatches

Squat & pull strength + AMRAP 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups :30 handstand hold or plank + Every 3:00 for 15:00 (5 sets): 3 back squats 3 strict supinated CTB strict pull-ups – weight or band-assist as needed to ensure challenging triples throughout + AMRAP in 12:00: 60 calories

Hinge & SA press strength + ascending couplet 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every :60 for 15:00 (5 sets of each) 1st: 1 power clean 2nd: 3-6 clean-grip deadlifts 3rd: 1-3 wall walks or 6-9 handstand push-ups or 2-6 mat lengths handstand walk *same

Weightlifting tech & other things 3 rounds easy: 10 pvc passthroughs 5 pvc overhead squats 10 alternating toes-to-touches from plank + Every :60 for 10:00 (10 sets): 1 hang clean pull from just above the knees 1 hang clean from just above the knees 1 jerk + 3 sets: 3:00 bike/row/ski :60 plank on ground

Partner stuff 10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a parter: 10 ring muscle-ups or 25 CTB pull-ups or 25 pull-ups 50 wall balls 25 row calories 100 double-unders *partners trade off all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk cool-down